Master 35 +

Masters 40 +

Advanced

Teens

Scaled

Experiences

OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)
3 Rounds:

7 Burpee Shuttle Runs10 Snatches (60/40 kg)
20m Handstand Walk (4 × 5m)

➡️ DIRECTLY INTO

PART B — 5:00 FOR LOAD

1RM Snatch

Standards&Flow

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OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Snatches (50/35 kg)
15m Handstand Walk (3 × 5m)

➡️ PART B — 5:00
1RM Snatch

Standards&Flow

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OVERVIEW

FOR TIME

MASTER 40+
PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Snatches (50 kg)
4 Wall Walks

➡️ PART B — 5:00
1RM Snatch

Standards&Flow

Download Standards and Flow

OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Snatches (50/35 kg)
4 Wall Walks (25–140 cm)

➡️ PART B — 5:00
1RM Snatch

Standards&Flow

Download Standards and Flow

OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Snatches (35/25 kg)
4 Wall Walks

➡️ PART B — 5:00
1RM Snatch

Standards&Flow

Download Standards and Flow

OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Ground to Overhead (40/30 kg)
4 Wall Walks (70–140 cm)

➡️ PART B — 5:00
1RM Ground to Overhead

Standards&Flow

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OVERVIEW

FOR TIME

PART A — FOR TIME (10:00 CAP)

3 Rounds:

7 Burpee Shuttle Runs
10 Deadlifts (50/35 kg)
7 Hand Release Push-Ups

➡️ PART B — 5:00
Build to 3RM Deadlift

Standards&Flow

Download Standards and Flow

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