WOD Explorer

Wod 3 Parte A Amrap 4’ I go you go 7,5 mts hswalk(pirouette) 6 Ring muscle ups Rest 1’ Parte B 5’ find heavy single clean+hang clean+Front squat+jerk

6:00 Minuten AMRAP  1000m Row (Score A)  max. Burpee over Rower (Score B)  Please review all Standards in our description Video. 

Team Series Woche 1: 12 min AMRAP  1-2-3-4-5-6-7-8… Wall Walks  2-4-6-8-10-12… Alt DB Snatches/side  Synchro Box Step over 1 DB im Farmers Grip  Veteran 22,5/15 kg  Rookie: 15/10 kg 

Team Series Woche 2:  3x 4 min on/ 1 min off  40/36/32 Cal Row 32/29/26 25 Wall Balls  Max Reps  Veteran: 1) Toes to Bar 2) CTB 3) BMU  Rookie: 1) Knee Raises 2) Jumping Pull ups 3) Toes to Bar  Scoring entsprechende Punktzahl je nach Runde:  Veteran: 1 CTB = 2 Punkte/ 1 BMU = 3 Punkte  Rookie: 1 Jumping Pull ups= 2 Punkte/ 1 Toes to Bar = 3 Punkte 

PART A AMRAP 7' 10 SYNCHRO BURPEES BROAD JUMPS 10 SYNCHRO PULL UPS 2 ROPE CLIMBS ( SPLIT AS YOU WISH ) REST 1' PART B - 3' WINDOW FIND 1 RM POWER CLEAN *BURPEES BROAD JUMPS : 1M *SCALED MIXED 5' WINDOW (PART B)

AMRAP 7' 10 SYNCHRO BURPEES BROAD JUMPS 10 SYNCHRO KNEE RAISES 10 SYNCHRO PUSH UPS HAND RELEASE

PART A' 5' AMRAP 10 SYNCHRO BURPEES BROAD JUMPS 5 SYNCHRO PULL UPS 5 SYNCHRO BAR MUSCLE UPS PART B ATHLETE 1 3' TO FIND 1RM POWER CLEAN AND JERK REST 1' PART C 5' AMRAP 6 SYNCHRO BURPEES BROAD JUMPS 10M HANDSTAND WALK (5M CHECKPOINT) 2 ROPE CLIMBS (SPLIT AS YOU WISH) PART D ATHLETE 2 3' TO FIND 1 RM POWER CLEAN AND JERK *1,5M BURPEES BROAD JUMPS

PART A AMRAP 5' 3 ATHLETES WORKING / 1 RESTING 10 SYNCHRO BURPEES BROAD JUMPS(3 ATHLETES) 10 SYNCHRO PULL UPS ( 2 ATHLETES) *THE ATHLETE WHO WILL PERFORM PART B MUST PARTICIPATE IN PARTA AND MUST BE ONE OF THE 2 ATHLETES ON THE PULL UPS EACH ROUND PART B 3' WINDOW 1 ATHLETE FIND 1 RM PUSH PRESS PART C 5' AMRAP 3 ATHLETES WORKING / 1 RESTING 8 SYNCHRO BURPEES BROAD JUMPS 3 ROPE CLIMBS ( 1 ROPE CLIMB-1 LEGLESS ROPE CLIMB-1 TNG ROPE CLIMB) PART D 3' WINDOW 2 ATHLETES ( MALE ATHLETES ONLY) THE 2 ATHLETES WHO WILL PARTICIPATE IN PART D: MUST HAVE PARTICIPATE IN PART C PART E 5' AMRAP 3 ATHLETES WORKING/ 1 RESTING 6 SYNCHRO BURPEES BROAD JUMPS 10M HANDSTAND WALK (1 ATHLETE AT A TIME) PART F 3 ' AMRAP 1 ATHLETE - THE ATHLETE WHO HAS NOT PERFORMED PUSH PRESS 30 DU 3 FREE HAND STAND PUSH UPS *1,5M BURPEES BROAD JUMPS THE ATHLETE PERFORMING PART F MUST HAVE PARTICIPATED IN PART E ONLY ONE ATHLETE CAN PLAY IN ALL 5' AMRAP PARTS

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 43 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 25 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 30 / 25 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR *(2 x 30 / 2 x 22.5 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR *(2 x 22.5 / 2 x 15 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR / KNEE TO ELBOW *(2 x 15 / 2 x 12.5 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR / KNEE TO ELBOW *(2 x 15 / 2 x 12.5 kg)

AMRAP 23 4,8 km Run 10 km Concept 2 Bike Max Distance Row in the remaining Time

Marbella Championship 2026 Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST. **En Castellano Abajo  **English: Elite/RX Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. Intermediate Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. **Castellano: Elite/RX Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Intermedio Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Workout Flow: **English: Athletes will begin in front of their barbell. On 3-2-1 GO athletes will begin with 3 Deadlift, then complete 3 Wall Ball Shot, go back to the Deadlift for 6 reps... Continue the sequence of Deadlift and Wall Ball shot for 8 minutes. Your score will be the total number of reps completed in 8 minutes.  Directly after 8 minutes, the athlete will make their way towards the barbell and start to find 1 Heavy Complex of : 1 Clean + 2 STOH in 5 minutes.  Athletes can have a second barbell, and receive help to load the barbell. Clips are mandatory. **Castellano: Los atletas comenzarán al lado de su barra. Al sonar 3-2-1 GO, los atletas comenzarán con: 3 Deadlift, después 3 Wall Ball Shot, después vuelve al Deadlift para 6 repeticiones etc… Los atletas continuarán la secuencia de Deadlift and Wall Ball Shot durante 8 minutos en formato AMRAP. La puntuación será el número total de repeticiones completadas en 8 minutos. Directamente después de los 8 minutos, el atleta se dirigirá a la barra y dispondrá de 5 minutos para encontrar 1 Complejo Pesado de : 1 Clean + 2 STOH. Notas importantes: Se permite el uso de una segunda barra, recibir ayuda para cargar los discos, los cierres son obligatorios. Score / Puntuación: **English: The first score for this workout is the total of reps completed in the required time.  The second score for this workout is the weight of the heaviest complex completed. **Castellano: La primera puntuación de este workout será el total de repeticiones completadas dentro del tiempo establecido. La segunda puntuación de este workout será el peso del complejo más pesado levantado. Movement Standards / Estándares de movimiento:   **English: Deadlift The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.  The rep is credited when hips and knees reach full extension, head and shoulders are behind the bar when viewed from the side. Deliberately bouncing the bar is not allowed. Wall Ball Shot In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target/line clearly above the specific height. If the ball hits low or does not hit the target, it is a “no rep.”  If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. Clean  The rep starts with the bar on the ground.  Power, squat, and split cleans are permitted. Hang cleans are NOT permitted.  The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. (For this complex, athlete can go straight into the STOH) STOH Any style of overhead lift is acceptable (strict press, push press, or jerk).  The rep is counted when the athlete’s hips, knees, and arms are extended and the feet are in line.  The barbell must be over the middle of the athlete’s body, or slightly behind, when viewed from profile.  The athlete may not lower the barbell until they reach the finish position.  The barbell must first be lifted to the shoulders, then locked out overhead. Barbell needs to be dropped in front of the body, in other cases the last reps will not count. **Castellano: Deadlift La barra comienza en el suelo (con ambos discos tocando el suelo). Las manos deben estar situadas más allá de las rodillas. No se permiten los levantamientos de peso muerto estilo sumo. Se permite cualquier tipo de agarre. La repetición se cuenta cuando las caderas y las rodillas alcanzan la extensión completa, y la cabeza y los hombros quedan detrás de la barra al observar desde un lado. No está permitido hacer rebotar deliberadamente la barra. Wall Ball Shot En el Wall Ball Shot, la pelota debe pasar desde la posición de sentadilla, con el pliegue de la cadera por debajo de la rodilla, y lanzarse para alcanzar el objetivo especificado. La repetición se cuenta cuando el centro de la pelota golpea la diana/línea claramente por encima de la altura especificada. Si la pelota golpea por debajo o no alcanza el objetivo, se considera «no válido». Si la pelota cae al suelo desde arriba, no se puede atrapar tras el rebote para comenzar la siguiente repetición. La pelota debe quedar en el suelo antes de recogerla para la siguiente repetición. STOH Se admite cualquier estilo de levantamiento por encima de la cabeza (press estricto, push press o jerk).  La repetición se cuenta cuando las caderas, las rodillas y los brazos del atleta están extendidos y los pies alineados.  La barra debe situarse sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil.  El atleta no puede bajar la barra hasta alcanzar la posición final.  La barra debe levantarse primero hasta los hombros y, a continuación, bloquearse por encima de la cabeza. La barra debe dejarse caer delante del cuerpo; de lo contrario, las últimas repeticiones no se contabilizarán. Clean La repetición comienza con la barra en el suelo. Power Clean, Squat Clean and Split Clean estan permitidos.- No se permite el Hang Clean. Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean (Para este complejo, el atleta puede ir directamente en el STOH) Possible No Reps / Posible No Reps: **English: Deadlift ❌The barbell is not starting on the ground (both plates are not touching the ground). ❌Hands are inside the knees, sumo position.  ❌Hips and knees don’t reach full extension. ❌Head and shoulders are not behind the bar when viewed from the side. ❌Deliberately bouncing the bar. Wall Ball Shot ❌The medicine ball is not taken from the bottom of a squat (hip crease below the knee). ❌The centre of the ball is not hitting the target/line clearly above the specific height. ❌If the ball drops to the ground from the top, the ball cannot be caught off the bounce to begin the next rep (The ball must settle on the ground before being picked up for the next rep). Clean  ❌The rep is not starting with the bar on the ground. ❌Doing a Hang cleans. STOH ❌The athlete’s hips, knees, and arms are not extended and the feet are not in line.  ❌The barbell is not over the middle of the athlete’s body, or slightly behind, when viewed from profile.  ❌The athlete lowers the barbell before they reach the finish position.  ❌The barbell is not lifted to the shoulders, and not locked out overhead. ❌Barbell is dropped behind the body. **Castellano: Deadlift ❌La barra no comienza en el suelo (ambos discos no están tocando el suelo). ❌Las manos están dentro de las rodillas, en posición sumo. ❌Las caderas y las rodillas no alcanzan la extensión completa. ❌La cabeza y los hombros no están detrás de la barra cuando se observa de perfil. ❌Rebotar deliberadamente la barra. Wall Ball Shot ❌La pelota no se toma abajo de la sentadilla (la cadera por debajo de la rodilla). ❌El centro de la pelota no golpea claramente el objetivo/línea por encima de la altura especificada. ❌Si la pelota cae al suelo desde arriba, no puede atraparse en el rebote para iniciar la siguiente repetición (debe colocarse al suelo antes de recogerlo). Clean ❌La repetición no comienza con la barra en el suelo. ❌Realizar hang cleans. STOH (Shoulder to Overhead) ❌Las caderas, rodillas y brazos del atleta no están completamente extendidos y los pies no están alineados. ❌La barra no está sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil. ❌El atleta baja la barra antes de alcanzar la posición final. ❌La barra no se lleva a los hombros ni se bloquea por encima de la cabeza. ❌La barra se deja caer detrás del cuerpo. How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations   Recommended App for Recording We recommend using WODProof to record your workout with a built-in timer. WODProof is available for iOS and Android devices.   Filming Requirements No background music that could result in YouTube copyright blocks . Film all necessary equipment: Barbell (weight verification). Medicine Ball (weight verification). Target (Height verification). The timer must be visible and counting up throughout the entire workout. Athletes must record the total elapsed time of the workout. Videos must be uncut and unedited to accurately display performance. Ensure that all movements are clearly visible and meet movement standards. Videos recorded with a fisheye lens or similar distortion effects may be rejected. Camera angle: 45-degree angle for all movements. Athletes must face the camera during all barbell movements. The athlete must remain visible during the all workout. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación   Aplicación Recomendada para Grabar Recomendamos usar WODProof para grabar el entrenamiento con un temporizador integrado. WODProof está disponible para iOS y Android .   Requisitos de Grabación No usar música de fondo que pueda provocar bloqueos por derechos de autor en YouTube . Filmar todo el equipo necesario: Barra Olimpica (verificación de peso). Pelota (verificación de peso). Diana (verificación de la altura). El temporizador debe estar visible y contar en ascendente durante todo el entrenamiento. Los atletas deben grabar el tiempo total transcurrido del entrenamiento. Los vídeos deben ser sin cortes ni ediciones para reflejar fielmente el rendimiento. Asegurar que todos los movimientos sean claramente visibles y cumplan con los estándares. Los vídeos grabados con un objetivo ojo de pez o efectos de distorsión pueden ser rechazados. Ángulo de la cámara: Ángulo de 45 grados para todos los movimientos. Los atletas deben mirar hacia la cámara en todos los movimientos de barra olímpica. El atleta debe permanecer visible durante el WOD. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations: **English: Barbell in perpendicular to the target (♂3.05/♀2.75m). **Castellano: La barra debe estar colocada en perpendicular a la diana (♂3.05/♀2.75m). MC26 Online Qualifier WOD2 SCORE CARD Round (Rep) Deadlift Wall Ball Shot 1 (3) 3 6 2 (6) 12 18 3 (9) 27 36 4 (12) 48 60 5 (15) 75 90 6 (18) 108 126 7 (21) 147 168 8 (24) 192 216 Elite / RX INTER                                  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21-24 etc… Deadlift Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Elite / Rx : ♂100/♀70 kg Inter : ♂80/♀55 kg Reps:................. B) Attempts 1 kg Attempts 2 kg Attempts 3 kg Attempts 4 kg Attempts 5 kg Attempts 6 kg Then directly, 5’ to find 1 Heavy Complex :  1 Clean + 2 STOH. The total time is 13’. Submission deadline: 30/05/2024 23:00 (CEST) Athlete’s name and signature:.................... Judge’s name and signature : …………………

AMRAP 9' 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 65/45kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 80/55kg

#LTHEROWOD V16 AMRAP16 19 Burpees 18 TTB/Sit-Ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX 60/40              Scale 40/25          

"Triple Crown" is: As many rounds and reps as possible in 12 minutes of:   8/10 Echo bike calories  3,6,9,12,15... etc  Power clean and jerks Synchro toes to bar   43/60kg barbell Scaling option: 5/8 calories 30/43kg barbell RULES Each element must be completed and credited by the judge for the next movement to be completed. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1, Go!” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.  

EVENT 3: “Devils dance” AMRAP 12 24 DU 6 deadlift (125/83) 24 DU 6m HSW 2 rope climb 6m HSW

During 9 min  Score A Max Cal Standing Bike Erg Score B  AMRAP - You go I Go 20 Single Unders 10 Wall Balls 5 Ring Kipping Knee Raises - You need to swap every round of the amrap, the resting person will be biking

During 9 min  Score A Max Cal Standing Bike Erg Score B  AMRAP - You go I Go 20 Single Unders 10 Wall Balls 5 TTR - You need to swap every round of the amrap, the resting person will be biking

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

15 - 35 minutes 20 min AMRAP 8 Synchro Dumbbell Clusters 20/15kg (4 athletes) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell reverse lunges 20/15kg (4 athletes) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20/15kg (4 athletes) 80 Cal Air Bike (2 Bikes) Score = Air bike calories + Dumbbell movement reps Workout Flow & Rules Each team will have two air bikes, four 20kg dumbbells (male) and four 15kg dumbbells (female). AMRAP = As Many Reps As Possible. STOH = Shoulder to overhead. Athletes will use double dumbbells. Male athletes must use 20kg dumbbells and female athletes 15kg dumbbells. On go all four athletes will begin working on 8 synchro dumbbell clusters. When the clusters are complete 2 athletes will move to the air bikes and begin accumulating calories, teams can swap the working athletes on the air bikes as they wish. Each air bike must reach 20 calories (40 total) before the team moves onto the synchro dumbbell reverse lunges. Teams will progress through the workout in this manner with four athletes working in synchro on the dumbbell movements and two athletes working on the air bikes. The air bike calories must be split equally between the two bikes. The air bikes must be re-set by athletes after each round. When teams complete the round of 80 calories on the air bikes they will move back to the 8 synchro dumbbell clusters and continue to AMRAP through the workout for the full 20 minutes. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell clusters -  Athletes must squat clean the dumbbells from in contact with the floor using a full depth squat with hip crease below knee level. They must then stand stall with legs straight and hips open and press the dummbells to a fully extended overhead position with arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell reverse lunges - Athletes must hold the dumbbells in a farmers hold position at their sides, they must lunge backwards so that their knee makes contact with the floor. They must then stand tall with legs straight and hips open. Synchro is in the standing position. Athletes must alternate legs. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell shoulder to overhead - Athletes must press or jerk the dumbbells from the front rack position in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Air bike - The air bike calories must be split equally between bikes. Athletes must re-set the bikes to zero after each round.

PART A.  AMRAP’8 60 Double Unders 30 Toes to Bar 10 Deadlift 100/65kg Rest: 2 min. PART B. (start at 10:00) For time 3000m row *Partners must change at least once on every movement.

AMRAP 5min 12/9cal AB 5 dual DB Thrusters @22,5/15