WOD Explorer

15 Min AMRAP RX 3a) Buy In 3 Rounds 12 Wall Walks 150 Double Unders 3b) Time Remaining Max Calories on the Rower Scaled 3a) Buy In 3 Rounds 12 Scaled Wall Walks 150 Single Unders 3b) Time Remaining Max Calories on the Rower

AMRAP 10 Mins Format "I GO YOU GO" 5 SHUTTLE SPRINTS (1 REP: 2 x 5M) 10 THRUSTERS (30/43 KGS) READ THE STANDARDS!!!!

Qualifier 2  15 MIN AMRAP  50 alt DB Snatch @ 1xDB  30 Box Jump over @ 30/24" 30 DB Lunge @ 1xDB  ELITE / RX / MASTERS  DB will be OH Lunge @ 1x22.5/15kg  INTERMEDIATE  50 DB snatch 30 BJO @ 24/20" 30 DB Lunge will be Front Rack lunge 1 @ 22.5/15kg  * DB held in one hand, in front rack on the shoulder. Not resting on shoulder.  SCALED  50 DB Snatch  30 BJO / or Box Step overs @ 24/20" 30 DB Lunge will be held at the side in a farmers carry @ 15/10kg  Athletes can perform box step overs instead of BJO  FLOW  Standing tall behind the DB, with your back to the DB. 3,2,1, go. The Athlete turns around and starts their DB Snatch reps. Once complete, they start their BJO. Once they are complete, they start their lunges. Once the Final Lunge has been completed, the athlete returns to the DB for the start of round 2. Standards  DB SNATCH  1. Each rep starts with both heads of the dumbbell on the ground.  2. Lift the dumbbell overhead in one motion. • A partial squat in the receiving position is allowed but NOT required.  3. The rep is credited when: • Knees, hips, and elbow of the working arm are fully extended. • The middle of the dumbbell is in line with or behind the body when viewed from the side. NOTE: • Athletes MUST alternate hands after each successful rep. • Athletes must face the camera. • The dumbbell must remain at least 5 feet away from the box. BOX JUMP OVER 1. Each rep starts with both feet on the ground on the side of the box. 2. For Elite, RX, MASTERS and INTERMEDIATE a two-foot takeoff is required. For Sclaed divisions: athletes may step OR jump up to the box. A two-foot takeoff is NOT required. For all: • A two foot landing is required ontop of the box  • The athlete may face any direction during the box jump-over. • The athlete may not jump over the entire box   Athletes MUST step down from the box. HANDS may assist athletes on the STEP DOWN from the box, but need to be removed from the box going into the next rep.  3. The rep is credited when both feet touch the ground on the opposite side. DB LUNGE  1. Each rep begins with the dumbbell in the overhead position/ Front rack or Farmers carry depending on the division you have entered. 1 hand is on the db. The non-working hand may NOT assist with holding the db.  The feet together, and the hips and legs extended behind the line. OH LUNGE - 1 x hand overhead  FRONT RACK - 1 x hand holding the db in front rack position, full grip on the DB with the DB touching the shoulder elbow in front. FARMERS CARRY - 1 x hand holding the DB at the side of the body 2. Athletes will lunge FORWARD with the trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. ATHLETES MUST stand tall with shoulders, hips and ankles inline before going into the next rep.  3. The rep is credited when: • The dumbbell is overhead/ front rack / farmers carry  • The hips and knees are fully extended.

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

AMRAP 18 min 20/15 cal Row 16 x 7.5 m Shuttle runs 8 Burpee over rower Flöde Start sker sittandes på rodden med utsträckta ben och händerna på låren. På 3-2-1-Go får en börja ro. Herrar kör 20 kalorier och damer 15. Därefter ska 16 längder av 7,5 meter av shuttle runs utföras och varvet avslutas sedan med 8 burpee over rower. Därefter börjar en om med kalorier på rodd och utför så många reps och varv en hinner på 18 minuter. Standard Row = Handtaget måste hållas i tills alla kalorier är gjorda. Rodden måste nollställas varje gång och det kan göras själv av den som kör eller den som dömer. Shuttle run = Nudda golvet vid varje vändning (inte start eller mål).  Burpee over rower = Lateral burpee (gör burpeen längs med rodden). Burpeen görs också alltid med ansiktet riktat mot displayen för att sitsen inte ska vara ivägen där ni hoppar. Scaled På burpee over rower är det tillåtet att kliva över rodden = Burpee step over rower Coachen kommer ge förslag på uppvärmning som man sköter på egen hand. Vi önskar att alla hjälper till att döma ett heat Behöver du extra uppvärmning görs detta på egen hand inför klassen.  Om en kör testet utanför klass En rodd behövs samt en sträcka som är 7,5 meter. Den får markeras upp med tejp eller konor (inga magnesiummärkningar på golvet). Någon som kan räkna repsen och scorecards finns att hämta ut! 

3 minuter AMRAP Rope climbs Vila 1 minut 3 minuter AMRAP Handstand walk (5 meters sträcka) Vila 1 minut 3 minuter AMRAP Toes to bar Flöde Start sker ståendes vid repet På 3-2-1-Go får man börja klättra upp för repet. Efter 3 minuter är det 1 minut vila. Start sker där du har tänkt gå din handstand walk. Nästa 3 minuters intervall ska max antal meter handstand walk samlas. Varje meter ger en rep. Man måste starta med händerna bakom linjen varje rep och tydligt gå över linjen för att rep ska ges. Efter 3 minuter vilar man 1 minut innan sista amrapen. Start för sista amrapen sker ståendes under riggen. När tiden startar får en börja samla så många toes to bar som möjligt under de tre minutrarna. Rope climb = Starta stående vid repet, klättra upp och nudda tydligt ovanför markering (alt. balken beroende på vilket rep du kör). Handstand walk = Börja alltid med händerna bakom linjen och för att en rep ska ges måste båda händerna passera över nästa linje. Skulle en gå ner mitt i en ruta behöver man starta om från föregående linje. Toes to bar = Börja hängande vertikalt med kroppen helt utsträckt. Hälarna ska passera bakom den vertikala linjen innan fötterna får nudda stången. Score: Rope climb 1 rep = 5 poäng Handstand Walk 1m = 1 poäng Toes to bar 1 rep = 1 poäng Om en kör testet utanför klass Ett rep behövs, en yta för 5-meters bana med 1 meters sektioner för handstand walk samt en riggplats för toes to bar. Ta med så du kan tejpa markeringar på golvet. Det är ej tillåtet att rita med magnesium. Du behöver även ha någon som hjälper dig räkna och scorecards finns att hämta på open gym.

WORKOUT 1 3 Rounds 3:00 minute AMRAP  Calorie Row  12 Burpee Over Rower Max Repetition Double Dumbbell Box Step Over in remaining time. FLOW OF WORKOUT   Workout 1 is an 18 minute AMRAP  3 Rounds of 3 minute work windows, with the onjective to compete as many Double Dumbbell Box Step Overs once completed the allocated Calorie Row and Burpee Over Rower. On 3-2-1- go, partner 1 will begin with Round 1 calories ( 24/21 for Rx and 21/18 for Intermediate and Scaled ) followed up by 12 Burpee Over Rower ( step over for intermediate & scaled ) then onto the box to complete as many repetitions of Double Dumbbell Box Step Over in the remaining 3 minute window. Partner 2 is released for their first round once the 3 minute AMRAP of partner 1 has concluded. Repeat this pattern for 2 more rounds with the Calorie Row repetitions reducing each round. The score is total repetitions of Dumbbell Box Step Over from each partner combined. Movement Standards   Concept2 Rower Start: The athlete must be seated on the rower with feet securely strapped in and hands off the handle. The monitor must be set to zero before beginning. Range of Motion / Standards: The athlete may begin rowing only after the call of “3, 2, 1… Go!” Calories required must be clearly visible on the monitor throughout the workout. The athlete must remain seated with feet strapped in until the required work is completed. The handle must be pulled by the athlete only; no other part of the body may be used to manipulate the handle or chain. The rower must count only the official measurement displayed on the monitor. Judges will take the score directly from the monitor and the athlete is responsible for resetting the monitor. Finish: The athlete’s score is the number of calories displayed once the required distance is met or the time cap expires. If the athlete exits the rower before the screen confirms the required work (e.g., 24/21 calories), the work is not considered complete. Common Standards Applied in Competition: Calories: Must reach the stated target (e.g., 18/15 calories). The monitor must show the required number or more. No Rep Situations: Leaving the rower before completing the prescribed calories/meters. Manipulating the monitor or rower settings during the workout in a way that artificially affects performance. Having assistance from anyone else touching the rower during the workout. Burpee Over Rower   Start Position: Athlete begins standing beside the Concept2 rower, facing either the rail or the monitor. Hands, chest, and thighs must make contact with the floor in the bottom of each burpee. Execution: Burpee Portion Athlete lowers chest and thighs to the ground. On rising, the athlete may step or jump feet back under the hips. Athlete must finish standing tall before initiating the jump over the rower. Jump Over Rower The jump must clearly pass over the rower (rail, seat, or handle area depending on setup). A two-foot takeoff is required in RX divisions. Contact with the rower (rail, seat, footpads, or handle) is a no-rep. Landing Athlete must land on the opposite side of the rower. The rep is complete once both feet have touched the ground on the far side. Lateral or forward-facing jump is allowed unless otherwise specified. Standards & Notes: Each rep = 1 burpee + 1 jump over the rower. Hands may not push off the rower for assistance. No requirement to open hips at the top of the burpee before the jump (unless otherwise stated in workout briefing). Step-overs (without jumping) may be used in scaled divisions, but both feet must clear fully over the rower. Common Faults: Failing to touch chest/thighs to ground. Touching the rower with feet, legs, or hands during the jump. Not clearing the rower completely. Using a single-leg takeoff in RX divisions. Double Dumbbell Box Step-Over   Start Position: Athlete begins standing tall on the floor, holding one dumbbell in each hand. Dumbbells must be in a farmer’s carry style at the sides or in a front-rack position (depending on division standards set). Both dumbbells must be carried throughout the entire movement. Execution: Step onto the box one foot at a time while maintaining control of the dumbbells. Both feet must make contact on the top surface of the box at some point during the rep (athlete does not need to stand to full hip extension on top). The athlete must then step down on the opposite side of the box, again one foot at a time, while holding onto both dumbbells. Athletes must face forward or side-on when stepping over (specify in event briefing – typically sideways is allowed unless otherwise stated). Jumping onto or over the box is not permitted. Athletes may not drag, toss, or place the dumbbells on the box at any point. Finish Position: A rep is credited when the athlete has both feet fully on the ground on the opposite side of the box with control, still holding both dumbbells. Standards & Safety Notes: Box must be a flat, stable surface of the prescribed height  which is 20" Dumbbells must remain in the athlete’s hands for the duration of the rep – no resting on thighs, shoulders, or the box unless otherwise specified. Athletes may alternate lead legs or consistently step with the same leg. No Rep Examples: Failing to get both feet on top of the box before descending. Releasing or dropping a dumbbell before the rep is complete. Jumping or hurdling completely over the box without stepping. Placing the dumbbells on the box to assist in getting over.

Mario Kart Mayhem" – 12:00 AMRAP Setup:  Athletes start seated at gaming stations (or standing behind if there aren’t enough). One race of Mario Kart (approx. 2–3 minutes) is played at the very start — this determines your starting advantage. As soon as you finish your race, you immediately begin the workout. Race position = bonus reps off your first round’s thrusters. Mario Kart Bonus: 1st place: Skip 8 thrusters in Round 1 2nd place Skip 5 thrusters in Round 1 3rd place Skip 2 thrusters in Round 1 4th place No bonus – go straight into full work Workout Flow 12:00 AMRAP: 3 Wall Walks (Rx) / 6 Wall Walk Shoulder Taps (Scaled) 10 Double Dumbbell Thrusters (Rx: 22.5kg/15kg each hand | Scaled: 12.5kg/7.5kg each hand) 50 Double-Unders (Rx) / 100 Single-Unders (Intermediate) or 8 Calories Ski Erg  Score: Total completed rounds + reps after 12:00. On 3-2-1 GO, partners will work together to race on Mario Kart, with only 1 athlete working at any point (due to using 1 controller) and can switch in at any point with their partner. Upon completion of the team finishing the mario race, they can immediately head to their designated lane to begin the first round of Wall Walks. BOTH ATHLETES must stay together until they have finished the race, no member of that team can be on the wall before the race is finished, gaining an advantage. Wall Walks will be completed 3 each then head to the Dumbbell Thrusters. Each athlete must complete 3 Wall Walks each before heading to the DB Thrusters. Both partners must complete 10 thrusters in synchronicity ( sync is at the TOP of the DB thruster ) which moves to Double Unders or Single Skips. Once the allocated rep range of skips is complete, begin a new round continuing that flow until; 12 minutes has concluded. NOTE   An athlete cannot switch between Double Unders and Single Skips, they MUST stick with their movement, they can alternate between double unders and single unders ( intermediate and scaled only ) and repetitions can be shared equally between partner but you MUST FIST BUMP to tag them into skip. Rx Standards Wall Walks: Chest touches 10 inch line start/end prone with feet flat on wall. Double Dumbbell Thrusters: Full squat → lockout overhead in one motion, both heads of dumbbell at shoulders in start position. Double-Unders: Rope passes twice under feet per jump. Scaled Standards Wall Walk Shoulder Taps: Wall Walk to 20 Inch Line and Touch Shoulder with hands Double Dumbbell Thrusters: Lighter weights, same ROM. Single-Unders: Rope passes once under per jump. Modify Single Skips to 8 Calorie Ski Erg

Part A EMOM 6'  Max Meters Bike Erg (damper 10) Max tons Front Squat Rest 1'  Part B 2' Max Sync Burpee Over Bar  Score Event 1: Weight x Reps (Male+ Female) Score Event 2: Meters Bike + Nº Burpees x 50 m ( 1 Burpee = 50 Mts)

12 MINUTE AMRAP, WITH A PARTNER: 100/80 CALORIE ECHO BIKE. Into 20 REPS CLEAN AND JERK (135/85 LB) (60/40 KG). 20 REPS CLEAN AND JERK (185/115 LB) (85/52.5 KG). 20 REPS CLEAN AND JERK (225/155 LB) (100/70 KG). MAX REPS CLEAN AND JERK (275/185 LB) (125/85 KG). TIEBREAK = ECHO BIKE TIME.

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  100 Double Unders 30 Chest to Bar Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 43kg / F - 30kg

In a 3:00 Window  50 Double Unders 20 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 Window  50 Double Unders 25 Pull Ups  AMRAP Thruster 1:00 Rest  Continue until 50 Thrusters are completed or you reach the time cap (3 sets) ------------------------- Barbell  M - 35kg / F - 25kg

In a 3:00 WIndow  60 Double Unders 20 Synchro Pull Up (2) AMRAP Worm Thrusters  1:00 Rest  x 3 sets  ------------------------- Worm - 110kg

In a 3:00 WIndow  20 Worm Thrusters  24 Synchro C2B (2 Athletes) AMRAP Box Get Over (total) 1:00 Rest  x 3 Sets ------------------------- Worm - 150kg Box - 30" 

On a 16:00 running clock... 50 SYNC Alt. DB Snatch 15/10kg -into- AMRAP in time remaining* 20 Single Under 10 Deadlifts 70/50kg 5 Pike Push Ups * Athletes switch after each full round

Barbell Inferno * The workout is interval-based, but it is set as an AMRAP in the app due to the lack of an interval option. Part A - From 0:00 to 10:00 5 intervals Every 2' x 5 rounds Max reps Snatch In remaining time: 12 bar facing burpees Part B - From 10:00 to 17:00 Build to a heavy  1RM Snatch - Dsivision Elite:  60/45 kg  Master 35+:  60/35 kg  Master 40+:  50/35 kg  Advanced:  50/35 kg  Young Adult:  40/25 kg - Part A Within a 10-minute time cap, the athlete must complete five 2-minute intervals consisting of the following movements: - Max reps Snatch (any style is allowed, including squat and power snatch) - 12 Bar-Facing Burpees Example:   Each interval starts with snatches. The athlete determines the number of repetitions (for example, 2, 4, 6… up to 20 or more), aiming to perform as many snatches as possible, and then completes 12 bar-facing burpees within the 2-minute time cap. At the beginning of the next interval, the athlete starts again with snatches followed by 12 bar-facing burpees. This process is repeated a total of 5 times. Workout goal: Accumulate the highest possible number of snatches while tracking the time needed to complete the 12 burpees. Scoring: To record a valid score for the round, the athlete must complete all 12 burpees within the 2-minute interval. If the athlete fails to complete all 12 burpees on time, the score for that round is 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B Immediately after Part A, Part B begins. The athlete has 7 minutes to perform a 1-rep max Snatch. - Result Part A Total repetitions Snatch + Bar facing burpees *If you fail to complete 12 Bar-Facing Burpees within the 2-minute interval, the score for that round will be counted as 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B The result of the heaviest successful attempt.

AMRAP 10  5 Synchro Devil Press @22,5/15kg 10 Synchro Pistols (5 left, 5 right) 15 Synchro Toes 2 Bar - Rest 2 - AMRAP 3 maximum distance HSW in 6m increments in with a pirouette halfway

AMRAP 10 5 Synchro Devil Press @22,5/15kg 10 Alternating Synchro Pistols  15 Synchro Toes 2 Bar - Rest 2 - AMRAP 3 max distance HSW in 2m increments

AMRAP 10 5 Synchro Devil Press @10/15kg 10 Synchro DB Front Squats 15 Synchro Toes Up - Rest 2 - AMRAP 3 Max. Reps Wall Walks

4:00 On / 1:00 Off x 3 30 synchro hang DB CJ 8 synchro burpee box jump Max cal AAB in remaining time Score = Max Cals Combined

EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db  20 sync 1-DB devil press 22.5/15

7 min AMRAP 21 burpees - 2 athletes working 15 TTB - 2 athletes in sync 9 shuttle runs - 1 athlete Into 3 min AMRAP 12 CTB - 2 athletes in sync 9 air squats - all athletes 6 HSPU

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 1000M Row (Concept2) 20 Box Jump Over 60/50 cm 20 Forward Lunges DB 2x15/2x10 kg Farmers Carry Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad farmers carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.

4:00 on / 1:00 off x 4 21/16 cal ski & 21/16 cal bike 15 synchro box jump amrap synchro db hang snatch 22.5/15 // 15/12.5 score = number of synchro db hang snatch accumulated over the 4 rounds

10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders

AMRAP 6min: 40/25 calories Echo bike 30/25 Toes to bar 30/25 Chest to bar Max Bar muscle-ups

AMRAP 6min: 35/20 calories Echo Bike 25/20 Toes to bar 25/20 Chest to bar(M) /Chin over bar pull-ups (W) Max Bar muscle-ups(M) /Chest to bar (W)