WOD Explorer

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10 sync bar muscle ups 1 RX travers complex: 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10  bar muscle ups 1 RX travers complex: 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20 kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

60 SINGLE UNDERS 10 BURPEE BOX JUMP OVERS 60/45cm 5 SAND BAG CLEAN 45/32KG

4 RFT 12 CAL SKİ 16 BOX JUMP OVER 5 DEADLIFT HEAVY  (55KG) 4-3-2-1 ROPE CLIMB (HALF)

ELITE/RX FOR TIME 20 BOX JUMP OVERS - 60/50 cm 40 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 20 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------------- MASTER 35+ FOR TIME 20 BOX JUMP OVERS - 60/50 cm 30 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 15 CHEST-TO-BAR PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 5 BURPEE BAR MUSCLE-UPS TIME CAP: 9 MINUTES -------------------------------------------- INTERMEDIATE FOR TIME 20 BOX JUMP OVERS - 60/50 cm 60 DOUBLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 PULL-UPS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE CHEST-TO-BAR PULL-UPS TIME CAP: 9 MINUTES ---------------------------------------- SCALED FOR TIME 20 BOX JUMP OVERS - 60/50 cm 80 SINGLE UNDERS 20 BOX JUMP OVERS - 60/50 cm 20 RING ROWS 20 BOX JUMP OVERS - 60/50 cm 10 BURPEE PULL-UPS TIME CAP: 9 MINUTES

4 Rounds for time (cap: 7') 10 Burpee Box Jump over @70/60cm 3 Rope Climbs

10   Cleans 90/65 kg 20   Burpee box jump over (60/50 cm) 10   Cleans 90/65 kg Burpee box jumps over = Box facing Cleans = Cleans anyhow

AMRAP 9 8 toes-to-bars 12 Box Jump overs (60 cm) 16 cal row 1 min REST AMRAP 1 Strict pull ups

Rx For Time (16:00min) 150 Box Jump Overs (20"/24") 1000m Run 70/100 Calorie C2 Bike Scaled For Time (16:00min) 150 Box Step Overs (20"/24") 800m Run 50/70 Calorie C2 Bike Workouts must be completed in the order listed — box jumps, then run, then bike Athletes may not begin the next movement until the previous one is fully complete. Each athlete will have a dedicated judge for the duration of the box jump and to check the machine on the run. Partners share the Box Jumps/Step Ups and Calories Any movement standard not met will result in a no-rep, which must be completed before moving on Movement Standards 200 Box Jump Overs (20" / 24") Women will use a 20" box , men will use a 24" box. Each rep begins with the athlete standing on the ground with both feet. Rx and Scaled athletes can jump or step over The rep is complete when the athlete transfers from one side of the box to the other Athletes must step down from the box — jumping off the box would be a no rep. Rebounding (jumping straight back up without fully standing) is not permitted; full extension must be shown at the top of each rep. If the athlete misses the box or falls, they must return to the ground and complete the rep from the beginning 1000m Run The run course will be clearly marked — athletes must follow the designated route and complete the full distance Athletes must stay on the designated course at all times. Cutting the course or taking an alternative route will result in a DNF result. If a team member cannot run then a rowing machine will be provided as an alternative for the same required distance. Calorie C2 Bike (Concept2 Bike Erg) The monitor must be reset to zero before the athlete begins — athletes are responsible for confirming this. The rep is complete when the required calorie target is displayed on the monitor. Damper setting is athlete's choice.

RX / Scaled 20 Sync Box Jump 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Jump 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Jump 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 24", F 20" --------------------------------------------- Masters: 20 Sync Box Step Up 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Step Up 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Step Up 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 20", F 20"

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

AMRAP 10min: 4 rounds: 20 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 22.5/15kg into... Max Calories row in time remaining

AMRAP 10min: 4 rounds: 15 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 20/12.5kg into... Max Calories row in time remaining

30 cal Row 20 Russian KB Swings 24/20kg 10 Box Facing Burpee Box Jumps Over 24" 20 Russian KB Swings 24/20kg 30 cal Row

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

For Time: 2 varv 18 Handstand Push-Up 16 Box Jump Over 75/60 cm 12 Bar Muscle-Up 1 varv 18/14 Strict Handstand Push-Up 16 Box Jump Over 75/60 cm 12/10 Ring Muscle-Up

AMRAP 10min: 20 1DB Devils press 22.5/15kg 40 1DB Box step over 22.5/15kg on 60/50cm 50 Box Jump over 60/50cm 60 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 22.5/15kg 30 1DB Box step over 22.5/15kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 22.5/15kg Score = number of reps done in 10 minute

AMRAP 10min: 20 1DB Devils press 15/10kg 30 1DB Box step over 15/10kg on 60/50cm 40 Box Jump over 60/50cm 50 1DB Hang Dumbell snatches 15/10kg Score = number of reps done in 10 minute

For time: 9 Toes to Bar 9 Box Jump Over (step down) 9 Pull Pups 9 Box Jump Over (step down) 9 Chest to Bar 9 Box Jump Over (step down) 9 Muscle Ups 9 Box Jump Over (step down) 9 Wall Walks 9 Box Jump Over (step down) Box: 24" / 20"

AMRAP 9: 9 Pull-Ups 9 Box Jump Over (step down) 9 Toe Ups 9 Box Jump Over (step down)

AMRAP 9: 9 Rope Let Downs 9 Box Jump Over (step down) 9 Push-Ups 9 Box Jump Over (step down)

Timecap 12 Min 40 Cal Row 10 Handstand Push Up 30 Box Jump Over 10 Handstand Push Up 20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Handstand Push Up KG Weights: 2x 24 KG / 2x 16 KG Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 10 Abmat Handstand Push Up  30 Box Jump Over 10 Abmat Handstand Push Up  20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Abmat Handstand Push Up  KG Weights: 2x 16 KG / 2x 12 KG Eine Abmat für die Handstand Push Up Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 5 partial Wall Walk  30 Box Jump Over 5 partial Wall Walk  20  alternating Dual Kettlebell Front Rack Forward Lunge  5 partial Wall Walk  KG Weights: 2x 12 KG / 2x 8 KG Box: 60 / 50 cm

Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs