Use the designated rowing machine.

Damper settings can be freely adjusted by the athlete.

The distance on the monitor must reach exactly 1,500m. You cannot proceed if even 1m is short.

During the race, your hips must not leave the seat and your body must not leave the machine.

At least one head of the dumbbell must touch the ground for each rep. (Both heads don't need to touch)

When lifting the dumbbell overhead, elbows, shoulders, hips, and knees must be in full extension.

Both Snatch (one motion) and Clean & Jerk (through shoulder) are allowed.

• Dumbbell comes up without touching the ground. • Arm is bent overhead, or knees/back not fully extended. • Non-lifting hand touches knee or body for assistance.

Carry the sandbag from Line A to Line B (25m) → [Put down sandbag]

Sprint without sandbag B → A → B return (50m)

Pick up sandbag at Line B and carry to Line A (25m) → [Put down sandbag]

Sprint without sandbag A → B → A return (50m) >>>> Complete this to finish 1 Round

• Lift the ball from the ground and throw it over your shoulder. • The ball must pass the shoulder line and fall behind your back. (Body must be extended when throwing)

• Perform half burpee immediately after throwing the ball. • Two lines are marked 1m apart on the floor. • Hands: Must touch outside one line. • Feet: Must extend beyond the other line. • Bring feet back to hands and stand up. (No jump or clap required)

• Rolling the ball sideways over the shoulder. • Hands or feet don't cross the lines during half burpee.

Stand on the SkiErg platform and grip the handles. Damper settings can be freely adjusted by the athlete.

No special technical restrictions, but be careful not to step off the platform.

The distance on the monitor must reach 2,000m to finish.

Chest and thighs must touch the ground. (Chest to Floor)

• Must use 'Two-foot Jump' when getting on the box. • Step-up prohibited: Walking up one foot at a time is a No Rep.

Both jumping down and stepping down are allowed. (Step down recommended for injury prevention)