WOD Explorer

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight Elite 60kg/40kg SPORT/45+ 40kg/25kg

For time: 500m ski 1000m bike 500m row

For time: 2000m ski 4000m bike 2000m row

For time 20 DU + 30m Sled push, weight 1 40 DU + 30m Sled push, weight 2 60 DU + 30m Sled push, weight 3 80 DU + 30m Sled push, weight 4 20 DU + 30m Sled push, weight 4 40 DU + 30m Sled push, weight 3 60 DU + 30m Sled push, weight 2 80 DU + 30m Sled push, weight 1 Each athlete has to perform 2 sets Order of athletes is not set Athlete has to perform DU & Sled before switching teammate Scaled division may choose to do Single Unders x2. Each athlete can choose but cannot switch in the middle of jumping Sled weights will be announced on site. Rx has 10kg higher starting weight.

For time: 2x10m Syncro DB OVH Lunges then, 21-15-9 Syncro Pull-ups Syncro DB Snatches Syncro Burpees over worm then, 2x10m Syncro DB OVH Lunges Lunges are performed 2+2 athletes syncro Middle part is all 4 athletes syncro DBs: 32,5kg, 2x22.5kg, 15kg Athletes may change the DB´s during the event

PART A Max Thruster - 4' FOR BOTH ATHLETES TRANSITION 1' PART B (Timecap 7') For Time: 5 ROUNDS 3 Shuttle Runs 6 Power Cleans (40/25kg) 6 Shoulder to Overhead (40/25kg) 6/12/18/24/30 Toes to Bar

5 Rounds for Time:  250m Row  25 Alt. Dumbbell Snatches, 22,5/15 kg

For Time:  21 Pull-Ups 21 Overhead Squats, 40/25 kg 15 Chest to Bar Pull-Ups  15 Overhead Squats, 50/35 kg 9 Bar Muscle-Ups  9 Overhead Squats, 60/40 kg

WOD 1 Time cap: 13 min For time 100 wall ball 40 synchro single unders 80 box step over with kettlebell 24/16 kg 40 synchro single unders 60 kettlebell American swing 24/16 kg (45+ russian swing) 40 synchro single unders 40 pull-up 40 synchro single unders

Intermediate 4 Rounds for Time 400M RUN 6 (15ft) ROPE CLIMBS (SPLIT) 30 SYNCHRO WALL BALLS (2 Athletes) m: 9kg f: 6 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Scaled 4 Rounds For Time 200M RUN 24 PULL TO STAND (SPLIT) 30 SYNCHRO WALL BALLS (2 Athletes) m: 6kg f: 4 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Teens 4 Rounds For Time 200M RUN 24 PULL TO STAND (SPLIT) 20 SYNCHRO WALL BALLS (2 Athletes) B: 3kg G: 3 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME

21-15-9 CAL ROW THRUSTER  CAP 7 Barbell: Master Man 40+ & Scaled: 40/30 Beginner: 30/20

"CHIPPER" For Time 50 Wall Ball 40 Dumbbell Snatch 30 BoX Jump overs M:60cm, W:50cm 20 Devils Press M: 1000, W:800m Bike erg Cap 12' Wall Ball: Master 40+ & Scaled: M/W: 9-6, Beginner: M/W : 6-4 Dumbbell: Master 40+ & Scaled: M/W :22,5-15 , Beginner: M/W: 15-10

in 10 minutes A- For Time 20 Power Snatch 40 Toes To Bars 20 Bar Facing Burpees B- Remaining Time 1 RM complex Snatch, Hang Snatch, Overhead Squat Barbell: Man 50, Woman 30

Beginner For Time 100 Single Unders 10 Cleans 20/15 Pull Ups 100 Single Unders 8 Cleans 15/10 Pull Ups 100 Single Unders 6 Cleans 10/5 Pull Ups Barbell: Man 50-60-70, Woman 30-35-40 Gymnastics: Man/Woman ************************************** Scaled For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups/20 Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups/10 Pull Ups Barbell: Man 80-90-100, Woman 40-45-50  Gymnastic: Man/Woman ************************************* Master 40+ For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups Barbell: 70-80-90

FOR TIME – SHUW: 40 Box jumps @24 in 40 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30 in 30 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @20 in 30 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @24 in 20 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @40kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @24/20 in 35 cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60/40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30/24 in 25 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60/40kg  time break po každém kole Time cap: 18 min

FOR TIME: 14-12-10 DB Snatches @30 kg | SYNCHRO 28-24-20 Wall balls @9 kg | SHUW 4 Rope climb after each round | SHUW Time cap: 8 min

FOR TIME: 14-12-10 DB Snatches @22,5kg | SYNCHRO 28-24-20 Wall balls @6kg | SHUW 2 Rope climb after each round | SHUW Time cap: 8 min

FOR TIME: 14-12-10 DB Snatches @30/22,5kg | SYNCHRO 28-24-20 Wall balls @9/6kg | SHUW 3 Rope climb after every round | SHUW Time cap: 8 min

For Time 30 Box Jump Overs 20 Overhead Squats 15 Chest to Bar TC: 4 Min

For Time Timecap 18:00 RX Individuals: 10 Rounds for time 10 Wall Balls 9/6kg 10 Toes-to-Bars 5 Dual DB Devils Press 2x22.5/15kg Masters Individuals: 10 Rounds for time 8 Wall Balls 9/6kg 8 Toes-to-Bars 4 Dual DB Devils Press 2x22.5/15kg

For Time Timecap 8:00 RX Individuals: ♂ 4-3-2-1 / ♀ 3-2-1-1 Legless Rope Climbs  12-12-12-12 Burpee Box Jump-overs, 60/50cm Masters Individuals: ♂ 4-3-2-1 / ♀ 3-2-1-1 Rope Climbs  12-12-12-12 Burpee Box Jump-overs, 60/50cm

PART A, For Time Timecap 7:00 RX Individuals: 60 Crossover-Single Unders 3x 7,5m Handstand Walk 9 Shoulder-to-Overhead 90/60kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 90/60kg 3x 7,5m Handstand Walk 60 Crossover-Single Unders Masters Individuals: 60 Crossover-Single Unders 3x 5m Handstand Walk 9 Shoulder-to-Overhead 80/55kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 80/55kg 3x 5m Handstand Walk 60 Crossover-Single Unders PART B, For Load Timecap 5:00 Max Weight 1 Shoulder to Overhead Note: All Shoulder-to-Overhead reps are performed from the rack

RX Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike 24 Snatches 50/35kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 16/12 Bar Muscle-ups 24 Overhead Squats 50/35kg 24/16 Cal Assault Bike  Masters Individuals: For Time Timecap 5:00 24/16 Cal Assault Bike  24 Snatches 42.5/30kg 24 Chest-to-bar Pull-ups -rest 1:00 after the 5:00 For Time Timecap 5:00 12/8 Bar Muscle-ups 24 Overhead Squats 42.5/30kg 24/16 Cal Assault Bike 

For Time Timecap 20:00 RX Individuals: 3 Rounds for time 60/45 Cal row 30 Dual KB Deadlifts 40/32kg 300-feet Husafell Bag Carry 59/37kg Masters Individuals: 3 Rounds for time 60/45 Cal row 30 Dual KB Deadlifts 32/24kg 300-feet Husafell Bag Carry 59/37kg