WOD Explorer

Every 2:30 for 8 rounds A1 300m Run Max Burpee Box Jump Overs A2 30/20 Cal Row Max Burpee Box Jump Overs   Standards for all divisions: Men use 60cm box Women use 50cm box

Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section)

3 set x 3 on / 1 min off 15/12 - Dips 15 - Box jumps over 30"/24" 15 - Toes to bar 5 - BMU AMRAP - Parallette facing burpees 3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow

3 set x 3 on / 1 min off 15/12 - Dips 15 - Box jumps over 30"/24" 15 - Toes to bar 5 - BMU AMRAP - Parallette facing burpees

3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow

ELITE TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M ♂ 20 Calorie Bike (at the same time)  ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 20 Box Jumps 30” ♂ 20 Calorie Bike ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 120 Heavy Double Unders (split any way) ♂ 20 Calorie Bike  ♂ 5 “Synchro” Slamball Clean To Shoulder♂ 90kg 20 Box Jumps 30” Into… P2 ♀F/♀F ♀15 Calorie Bike (at the same time) ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24” ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 120 Heavy Double Unders (split any way) ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24”       RX TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 120 Heavy Double Unders (split any way) 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” Into… P2 ♀F/♀F 15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♀50kg 20 Box Jumps 24” 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 120 Heavy Double Unders (split any way) 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 20 Box Jumps 24”       INTERMEDIATE TEAM (FMMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike (each) 5 “Synchro” Slamball Clean To Shoulder ♂50kg 20 Box Jumps 24” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 20 Box Jumps 24” Into… P2 ♂M/♀F 20/15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20” 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20”     SCALED ( FMMM ) For Time: (22’ TC) P1 ♂M/♂M   15 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40kg 20 Box Step Ups 24” 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 150 Single Unders 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 20 Box Step Ups 24” Into… P2 ♂M/♀F   ♂15/♀11 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20” ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 150 Single Unders ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20”       *Castellano EQUIPO DE ÉLITE (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al Cajón 30"   Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos a la Caja 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos al cajón 24" EQUIPO RX (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Slamball hasta el Hombro de ♂70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24" 15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta  5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24"   EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (cada uno) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Medicinal hasta el Hombro de ♂50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20/15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" Luego… P2 ♂H/♀M ♂20/♀15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 120 Saltos Dobles Pesados con Cuerda (se pueden dividir de cualquier manera) ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ESCALADO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H♂/H 15 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 150 Saltos Simples 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" Luego… P2 ♂H/♀M ♂15/♀11 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20" ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 150 Saltos Simples ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20"

ELITE For Time: (9’ TC) 4 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb  3 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless Rope Climb + 1 Rope Climb  1 Snatch Complex  rest 3’... RX For Time: (9’ TC) 4 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 1 Legless Rope Climb)  3 Snatch Complex ♂75/♀50kg  24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless Rope Climb + 1 Rope Climb ♀: 1 Legless Rope Climb)  1 Snatch Complex ♂75/♀50kg rest 3’...     MASTERS 35 - 40 For Time: (9’ TC) 4 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 3 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs)  1 Snatch Complex ♂70/♀45kg  rest 3’...     MASTERS 41 - 47 For Time: (9’ TC) 4 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 3 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 1 Snatch Complex ♂60/♀40kg  rest 3’...     MASTERS 48 + For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climb) 3 Snatch Complex ♂50/♀35kg  24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 1 Snatch Complex ♂50/♀35kg  rest 3’... INTERMEDIATE  For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb)  2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb   1 Snatch Complex ♂50/♀35kg rest 3’... SCALED    For Time: (9’ TC) 4 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  3 Snatch Complex 30/25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 2 Snatch Complex ♂30/♀25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  1 Snatch Complex ♂30/♀25kg rest 3’...    

ELITE TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M ♂ 20 Calorie Bike (at the same time)  ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 20 Box Jumps 30” ♂ 20 Calorie Bike ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 120 Heavy Double Unders (split any way) ♂ 20 Calorie Bike  ♂ 5 “Synchro” Slamball Clean To Shoulder♂ 90kg 20 Box Jumps 30” Into… P2 ♀F/♀F ♀15 Calorie Bike (at the same time) ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24” ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 120 Heavy Double Unders (split any way) ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24”       RX TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 120 Heavy Double Unders (split any way) 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” Into… P2 ♀F/♀F 15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♀50kg 20 Box Jumps 24” 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 120 Heavy Double Unders (split any way) 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 20 Box Jumps 24”       INTERMEDIATE TEAM (FMMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike (each) 5 “Synchro” Slamball Clean To Shoulder ♂50kg 20 Box Jumps 24” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 20 Box Jumps 24” Into… P2 ♂M/♀F 20/15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20” 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20”     SCALED ( FMMM ) For Time: (22’ TC) P1 ♂M/♂M   15 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40kg 20 Box Step Ups 24” 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 150 Single Unders 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 20 Box Step Ups 24” Into… P2 ♂M/♀F   ♂15/♀11 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20” ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 150 Single Unders ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20”       *Castellano EQUIPO DE ÉLITE (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al Cajón 30"   Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos a la Caja 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos al cajón 24" EQUIPO RX (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Slamball hasta el Hombro de ♂70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24" 15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta  5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24"   EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (cada uno) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Medicinal hasta el Hombro de ♂50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20/15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" Luego… P2 ♂H/♀M ♂20/♀15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 120 Saltos Dobles Pesados con Cuerda (se pueden dividir de cualquier manera) ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ESCALADO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H♂/H 15 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 150 Saltos Simples 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" Luego… P2 ♂H/♀M ♂15/♀11 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20" ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 150 Saltos Simples ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20"

ELITE For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   RX For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups  18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24”     MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups  18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20”     MASTERS 48 + For Time: (6’ TC)  15/12 Ring Muscle Ups  18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20”     INTERMEDIATE  For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups  18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24”     SCALED  For Time: (6’ TC) 21 x 12m Shuttle Sprints  18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”        

ELITE For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   RX For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups  18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24”     MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups  18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20”     MASTERS 48 + For Time: (6’ TC)  15/12 Ring Muscle Ups  18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20”     INTERMEDIATE  For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups  18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24”     SCALED  For Time: (6’ TC) 21 x 12m Shuttle Sprints  18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”        

FOR TIME / LAIKUI 25 Hand release burpee box jump over  35 Toes to bar 15 Bar facing hand release burpee  35 Handstand push up/Elevated handstand push up 15 Bar facing hand release burpee  35 Chest to bar 25 Hand release burpee box jump over TIME CAP(MAKSIMALUS LAIKAS) : 12MIN

FOR TIME: Buy In: 25/35 cal ROW 5 rounds:    - 10 Deadlifts                     - 10 Box Jump  Buy Out: 15/20 cal ROW * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document

1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders  

1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders

8 EMOM 1 min Box jump overs  2 min DB snatches alternating  3 min Box jump overs 4 min DB snatches alternating 5 min Box jump overs 6 min DB snatches alternating 7 min Box jump overs 8 min DB snatches alternating Dėžės aukštis vyrams 60 cm, moterims 50 cm DB svoris vyrams 22,5 kg, moterims 15 kg Rezultatas - abiejų atletų surinkta pakartojimų suma. 8 EMOM 1 min Box step overs  2 min Plate ground to overhead  3 min Box step overs 4 min Plate ground to overhead 5 min Box step overs 6 min Plate ground to overhead 7 min Box step overs 8 min Plate ground to overhead Dėžės aukštis 50 cm. Svoris 5 kg. Rezultatas - surinkta pakartojimų suma. 8 EMOM 1 min Box step overs  2 min Russian KB swings  3 min Box step overs 4 min Russian KB swings 5 min Box step overs 6 min Russian KB swings 7 min Box step overs 8 min Russian KB swings Dėžės aukštis 50 cm. Svarsčio svoris vyrams - 16 kg, moterims - 8 kg. Rezultatas - surinkta pakartojimų suma.

EVENT4 30/25 Toes to bar 8 Burpee Box jump over (60cm/50cm) 6 tire flip Time cap: 3min.

Event Partner: Duetto   ONE MORE ROUND For Time: 9-6-3 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg)   TIME CAP: 10 min

Event Partner: Duetto   ONE MORE ROUND For Time: 12-9-6 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg)   TIME CAP: 10 min

WOD2 A 3 min AMRAP 7 box jump, step down overs 7 Legs up/T2B Rest 2 min WOD2 B   3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B

3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu   Timecap 10min

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu (15/8cm)   Timecap 10min

8 rounds for time: 1 Rope Climb 5 Burpee Box Jump Overs   Timecap: 7 minutes   All divisions perform the same workout. All men jump 75cm box All women jump 60cm box   Rope climb hight is roughly 5m for men and 4.5m for women. Men have to touch the beam and women a red mark on rope.  Workout starts and ends on starting platform.   After each completed round athlete must move a cone to next section. Tiebreaker is athlete's last completed round in case of reaching timecap. 

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes 4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes 4 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes 3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes