WOD Explorer

2 Rep Max Hang Squat Clean ______________ SCALED (45+) any Clean (Power or Squat)

Komplex: 1 Clean + 2 Hang Clean 3 Intervalle: 30 Sek. ON / 60 Sek. PAUSE Score: Schwerster erfolgreich absolvierte Komplex (in kg) Tiebreak: Max. Reps Front Squats innerhalb der 30 sec, direkt nach erfolgreichem Komplex Bewertung & Vergleichbarkeit: - Gewichtssprünge in 2,5 kg möglich - Männergewicht wird mit Faktor 0,7 multipliziert und angeglichen. Siehe Tabelle.

IN A 05:00 WINDOW FIND 1RM COMPLEX OF: 1 Snatch 1 Hang Snatch 1 Overhead Squat

AMRAP 12 MINUTES  8/10 Echo bike calories  3,6,9,12,15… etc  Power clean and jerk Synchro toes to bar Rx/ Masters 80-99 8/10 Echo bike calories 43/60 kg barbell Masters 100+ 8/10 calories 38/52 kg TTB split not synch Scaling option 5/8 calories 30/43 kg barbell Synchro knee raises RULES Each element must be completed and credited by the judge for the next movement to be unlocked. 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.   MASTERS 100+  The same movement standards apply however the TTB are not synchro. Instead athletes will split the reps as they wish between them - one athlete can perform all the reps if desired.

"Down and Up" is: For weight: 0-6 minutes Athlete A 1 rep max front squat 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts.

FOR TIME: 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 8 minute time cap Rx/ Masters 80-99: 60/40 kg worm Masters 100+ Synchro bodyweight walking lunges Worm squats and thrusters: same as Rx RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Bodyweight walking lunges (Masters Rx 100+ or scaling option for all categories) Athletes will start standing side by side -  both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time.  A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.  Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes  There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

 AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps  MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden,  jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt.  Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden.  Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt.  Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein.  Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen.  Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt.  T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep.  WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.

PART A - For Time (30min) Trail Run PART B - AMRAP x 7min 3 syn. SB/ KB Cleans 5 syn. SB/ KB Squats unbroken Male Heavy: 30kg Sandbag  Light: 24kg Kettlebell Female Heavy: 20kg Sandbag Light: 16kg Kettlebell WORKOUT FLOW Nach dem Briefing müssen die Athleten zum Startpunkt für den Trail Run. Die Athlet:innen haben 30min Zeit, den Run zu absolvieren und zu ihrer SB/KB Station zu gelangen. Ab 30:00 startet das AMRAP und es werden synchron die Cleans ausgeführt. Ein/e Athlet:in muss das schwere Gewicht, der/die andere Athlet:in das leichte Gewicht nehmen. Darauf folgen synchron die Squats. Bei den fünf Squats darf nicht abgesetzt werden (unbroken).  Die Gewichte (heavy oder light) müssen vor dem Workout angegeben werden, während des Workouts dürfen die Gewichte nicht geändert werden. Die Athlet:innen dürfen das Gewicht nicht tauschen.   MOVEMENT STANDARDS Trail Run Es wird als Team gestartet. Beim Zieleinlauf wird die Zeit des langsameren Teampartners gewertet.  SB Clean Der Clean startet mit dem Sandsack am Boden. Während des Lifts dürfen die Arme zu keinem Zeitpunkt auf den Beinen aufgestützt werden. Im Lockout muss der Sandsack mit einem Arm kontrolliert werden, der andere Arm wird dabei vom Körper weggestreckt.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. KB Clean Der Clean startet mit der Kettlebell am Boden. Die KB darf nur mit einer Hand geführt werden. Ein Berühren des Körpers mit der freien Hand/Arm wird als NoRep gewertet. Beim Lockout muss die Kettlebell auf der Schulter aufliegen.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. Sandbag Squat Mit dem Sandsack im Bearhug oder auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie. Weder der Sandsack noch die Arme dürfen dabei die Beine berühren. Ein Ablegen der Unterarme auf dem Oberschenkel gilt als NoRep.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. Kettlebell Squat Mit der Kettlebell auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Goblet Squat ist erlaubt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. WORKOUT FLOW After the briefing, athletes must proceed to the starting point for the trail run. The athletes have 30 minutes to complete the run and arrive at their SB/KB station. At 30:00, the AMRAP begins, and the cleans are performed synchronously. One athlete must lift the heavy weight, the other the light weight. This is followed by synchronous squats. The five squats must be performed unbroken (no resting allowed). The weights (heavy or light) must be declared before the workout; weights cannot be changed during the workout. Athletes are not allowed to swap weights. MOVEMENT STANDARDS Trail Run The team starts together. At the finish, the time of the slower teammate is recorded. SB Clean The clean starts with the sandbag on the ground. At no point during the lift may the arms rest on the legs. In the lockout, the sandbag must be controlled with one arm while the other arm is extended away from the body. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. KB Clean The clean starts with the kettlebell on the ground. The KB must be handled with only one hand. Touching the body with the free hand/arm results in a No Rep. In the lockout, the kettlebell must rest on the shoulder. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. Sandbag Squat With the sandbag in a bear hug or on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Neither the sandbag nor the arms may touch the legs. Resting the forearms on the thighs counts as a No Rep. Synchronous means the entire down-and-up movement as well as the lockout. Kettlebell Squat With the kettlebell on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Synchronous means the entire down-and-up movement as well as the lockout.

PART A - For max. weight (6min) 1 Clean 1 Front Squat 1 Hang Clean - 1min Transition -  PART B - For Time (12min) 15/12cal Row 40-30-20-10 Dual DB Benchpress Male: 2 x 20kg Dumbbells Female: 2 x 12,5kg Dumbbells WORKOUT FLOW Das Workout startet mit dem Clean Complex.  Beide Athlet:innen müssen den Complex in den 6 Minuten abgeschlossen haben. Der Complex erfolgt unbroken. Es gibt keine max. Anzahl an Versuchen. Die Gewichte müssen innerhalb des Clips gesteckt werden. Beim Umbau darf geholfen werden. Der Complex wird bei Frauen mit Faktor 1,4 gewertet.  Danach gibt es 1 Minute Transition.  Es folgt Part B. Zum Start darf ein/e Athlet:in auf dem Rower sitzen. Nach den geruderten Kalorien müssen die angegebenen Reps Bankdrücken ausgeführt werden und so weiter. Nach den letzten Reps Bankdrücken müssen beide Athleten zu ihrer Startnummer am Ende ihres Feldes gelangen. Bei den Übungen muss nicht gewechselt werden, ABER bei jedem Wechsel (Row-Benchpress, Benchpress-Benchpress, Benchpress-Row) muss abgeklatscht werden.  MOVEMENT STANDARDS Clean Es wird ein Standard Clean oder Power Clean ausgeführt. Start vom Boden, Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Die Stange muss in einem Zug auf die Schulter befördert werden, z.B. Deadlift + Hang Clean ist nicht erlaubt. Front Squat Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Clean Start aus der Hang-Position (oberhalb des Knies). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Ein Hang Power Clean ist erlaubt. Row Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Ein/e Athlet:in muss auf dem Rudergerät bleiben, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden.  DB Benchpress Die Übung startet im Liegen mit den Armen ausgestreckt. Die Hanteln werden nach unten geführt und müssen die vordere Schulter berühren. Beim Lockout müssen die Ellbogen gestreckt sein und die Hanteln müssen sich berühren. Beim Aufnehmen der Hanteln darf geholfen werden.  WORKOUT FLOW The workout starts with the Clean Complex. Both athletes must complete the complex within 6 minutes. The complex must be performed unbroken. There is no maximum number of attempts. The weights must be secured within the clip area. Assistance is allowed during weight changes. For women, the complex is scored with a 1.25 multiplier. This is followed by a 1-minute transition. Next is Part B. At the start, one athlete may sit on the rower. After completing the required calories on the rower, the prescribed reps of the bench press must be performed, and so on. After the final reps of the bench press, both athletes must return to their start number at the end of their lane. There is no requirement to switch athletes for each movement, BUT every time the athletes switch (Row-Bench Press, Bench Press-Bench Press, Bench Press-Row), they must high-five to tag each other in. MOVEMENT STANDARDS Clean A standard Clean or Power Clean is performed. The lift starts from the floor and finishes with full hip extension and elbows in front of the bar. The bar must be lifted to the shoulders in one continuous motion; for example, Deadlift + Hang Clean is not allowed. Front Squat The barbell rests on the shoulders. The hips must descend below knee level. Full hip extension is required at the top. Hang Clean Starts from the hang position (above the knee). The lift finishes with full hip extension and elbows in front of the bar. A Hang Power Clean is allowed. Row The monitors must be reset to zero by the athletes before starting. One athlete must remain seated on the rower until the required calorie count is reached. Afterward, the handles must be properly placed back in their holders. DB Bench Press The movement starts lying down with the arms extended. The dumbbells are lowered and must touch the front of the shoulders. At lockout, the elbows must be fully extended and the dumbbells must touch each other. Assistance is allowed when picking up the dumbbells.

WOD 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

5 Rounds For Time: 1 Legless Rope Climb 24 Calories Air Bike 1 Legless Rope Climb 18 Ballistic Block Squats Then Cross The Finish Line

18 Bar Muscle-Ups 5 Front Squats [100kg] 3 Front Squats [120kg] 1 Front Squat [140kg] Then Cross The Finish Line Tie-Break: Time At The End Of The 5 Front Squats

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

3 rounds for time: 15 Ring muscle-up 21 Back squat 80/55kg 21 Ring dip 42cal Standing Bike erg

10 wallwalks 40 burpee boxover 60 goblet squats (24/16) 20 pullups 40 thrusters 60 sync bar facing burpees Barbells: 40/30 kg, 35/27,5 kg (masters)

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

Event 1: MMFF - Worm/Mix 4 RFT: 20 Worm Squats *400/320m Row Cap: 12min

each athlete has a 5 minute window to find their max of 1 Clean 1 Hang Clean 1 Front squat