Please, see all the movement standards here.

WOD 2 Individual: “Overhead Fury”
AMRAP 15’

■ 8m plate overhead walking lunges (2 × 4m)
■ 12 double DB shoulder to overhead
■ 16 pull-up variants (C2B / pull-ups / ring rows)*
■ 20 wall balls
*RX: Chest-to-bar / Advanced: Pull-ups / Regular + Scaled: Ring rows
Weights:
■ RX: Plate 20/15 – DB 15/12.5 – WB 9/6
■ Advanced: Plate 15/10 – DB 12.5/10 – WB 9/6
■ Regular: Plate 10/5 – DB 10/7 – WB 6/4
■ Scaled: Plate 5 – DB 7/5 – WB 6/4

Flow:

At the call of 3-2-1-GO, athletes run to the plate, pick it up overhead, and perform
an 8m walking lunge (4m out and 4m back).
After completing the lunges, they move to the dumbbells and perform 12 double
dumbbell shoulder to overhead.
Next, athletes go to the rig and perform 16 pull-up variants.
The round finishes with 20 wall balls.
After completing the wall balls, athletes return to the plate and begin the sequence
again.

The goal is to complete as many rounds and reps as possible within the 15-minute
time cap.

Please, see all the movement standards here.

AMRAP – Max Meters (TC 15)
■ Max meters row
■ Every 2 minutes: 2 × 4m burpee broad jumps

Flow:

■ At the call of 3-2-1-GO, athletes go to the rower and begin accumulating as
many meters as possible.
■ At every 2-minute mark a signal will sound — athletes must stop rowing and
perform a 4m burpee broad jump out and 4m back.
■ Once the burpee broad jumps are completed, athletes return to the rower and
continue accumulating meters until the next 2-minute mark.
■ This sequence repeats until the 15-minute time cap is reached.

See all the movement standards here.

WOD 3 Individual: “Unbroken Oath”
For Time (TC 15’)

100 front squats*

*Every time the barbell is dropped, perform 10 Russian kettlebell swings

Weights:
■ RX: BB 60/40 – KB 32/24
■ Advanced: BB 50/35 – KB 24/16
■ Regular: BB 40/30 – KB 16/12
■ Scaled: BB 35/25 – KB 12/8

Flow:
At the call of 3-2-1-GO, athletes run to the barbell and begin performing front
squats. The barbell must be lifted from the floor either by a power clean or squat
clean; if a squat clean is completed to full extension, it counts as the first rep of the
front squats.
Athletes continue working until all 100 front squats are complete.
If the barbell is dropped at any time, the athlete must perform 10 Russian kettlebell
swings before resuming. Resting is only in the front rack position allowed.
When all 100 front squats are complete, athletes return to the starting mat to stop the time.

See all the movement standards here.

WOD 3 Individual: “Unbroken Oath”
For Time (TC 15’)

100 front squats*
*Every time the barbell is dropped, perform 10 Russian kettlebell swings
Weights:
■ RX: BB 60/40 – KB 32/24
■ Advanced: BB 50/35 – KB 24/16
■ Regular: BB 40/30 – KB 16/12
■ Scaled: BB 35/25 – KB 12/8

Flow:

At the call of 3-2-1-GO, athletes run to the barbell and begin performing front
squats. The barbell must be lifted from the floor either by a power clean or squat
clean; if a squat clean is completed to full extension, it counts as the first rep of the
front squats.
Athletes continue working until all 100 front squats are complete.
If the barbell is dropped at any time, the athlete must perform 10 Russian kettlebell
swings before resuming. Resting is only in the front rack position allowed.
When all 100 front squats are complete, athletes return to the starting mat to stop the time.

See all the movement standards here.

Floater - WOD counter - Beam Battle (TC 3min) AMRAP
Individuals

Max rounds in 3min of:

■ 3 sandbag deadlifts
■ 2 sandbag squats
■ Sandbag over the beam
■ Athlete pass the beam any how
■ Sandbag over the beam
■ Athlete pass the beam any how

After every round the wod counter button must be pressed to mark the round
Weights:
Rx M50/F40 kg
Advanced M40/F30 kg
Regular M30/F20 kg
Scaled M20/F10 kg

Flow:

press start on the wod counter. At the sign of 3-2-1 GO, the athlete press start on
the wod counter and pick up the sandbag to perform 3 sandbag deadlifts followed
by 2 sandbag squats.
After that the athlete throws the sandbag over the beam.
The athlete goes to the other side any how (over or under the beam not from the
side).
There pick up the sandbag and throw it over again, and the athlete passes the
beam.
This is the end of round 1: the athlete presses the wod counter button to mark the
rep.
Keep doing this until the 3min mark is passed.
The final score is the amount of rounds that is on the wod counter device.
The sandbag movements don’t need to be unbroken.