WOD Explorer

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

For time 100 Wall ball alternate 15 shuttle run  75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.

For Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg

3RFT  25 Cal Ski 25 Toes to Ring 25 Dbl Db Box Step Over  25 Deadlifts P1 (P2 Deadlift Hold) 8 Wall Walk Db (15/10kg) Bb (80/50kg) *Athletes work You Go, I Go, except in Deadlifts Time Cap 18 Min

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Open Kategorie: For time: 50 Synhro Hang DB Snatches (3 Athletes) 40 M:Chest to Bar/ F:Pull ups 30 Synchro double DB Box Step up (2 Athletes) 20 Wall Walks 30 Synchro double DB Box step ups (2 Athletes) 40 M:Chest to Bar/ F:Pull ups 50 Synchro Hang DB Snatches (3 Athletes) Weights: 22,5/15 Rookie 50 Synhro Hang DB Snatches (3) 40 Jumping CTB/Pull ups 30 Synchro double DB Box Step up (2) 20 Wall Walks 30 Synchro double DB Box step ups (2) 40 Jumping CTB/Pull ups 50 Synchro Hang DB Snatches (3) Weightes: 15/10 kg TC: 15 min

For time: 30 Toes to Bar 30 Squat clean (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  30 Box Step over (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  All movements are done syncro in pairs while 3rd athlete is resting. Time cap: 12min

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

Brief Description In a Waterfall Style athletes will each complete 2 rounds of the following: 12 Box Jump Overs 24/20" 9 Thrusters 50/35kg 6 Wall Walks Into 1 Final Round with each Athlete completing one element Scaled Option Box Step Overs 24/20" 9 Thrusters 30/20kg 6 Scaled Wall Walks Workout Flow Athletes will all start holding the barrier at the end of the lane. On 3,2,1, Go, the first athlete will move to the box to complete 12 Box Jump Overs, once completed, they will then advance to their barbell to complete 9 thrusters, before moving to the wall to complete 6 wall walks.  Athletes must then run back to the barrier to tag the next team member. The second athlete will then move to the box to complete their round ahead of tagging the third athlete. This process is repeated until all three athletes have completed 2 rounds each. Once the third athlete has completed their second round, they must make their way back to the barrier and their team. From here teams will then complete one final round, with athletes each choosing one element of the sequence. Athletes must tag the next team member after their element, before the next athlete proceeds. Time will be taken once all three athletes are touching the barrier. The score will be time taken to complete all 7 rounds. Movement Standards Box Jump Overs Athletes will start on one side of the box and with a two footed take off, jump onto the box, with both feet landing on the box. Athletes may then choose to step down or jump down the other side before starting the next rep.  There is no requirement for standing tall to extenstion on top of the box. Athletes may not put their hands on their legs or the box for assistance. Thruster Athletes can clean the barbell to start the thruster from a standing front rack position. In one motion, athletes will squat down to hip crease below knee height, and in one motion, stand up pushing the barbell overhead.  The rep will be counted once the barbell reaches above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes may cluster the first rep, with the barbell starting on the floor, performing a squat clean immediately into a thruster in one movement. Dipping back under the barbell during the overhead will not be permitted. Wall Walk Athletes will start the rep lying on the floor with chest, thighs, and feet touching the floor; feel flat against the wall. Hands must touch the tape line. Hands must remain on the tape line until both feet are off the floor onto the wall. From here athletes walk their hands back towards the wall until both hands touch the tape line closer to the wall.  Athletes will then descend back to their starting position, feet must stay on the wall until both hands are back on the starting tape line. The rep will be counted once both the chest, thighs and feet are back on the floor. Hands can touch any part of the tape lines during this movement.

Intermediate: For Time: 20 WallWalks 30 Synchro DB Box Step over @1x22,5/15 30m DB Overhead Walking Lunges 30 Synchro DB Box Step over 20m HSW

Elite Team: For Time: 40m HSW - each has to do one segment 30 Synchro DB Box Step over @1x22,5/15 30m Synchro DB Overhead (2x) / FrontRacked (2x) Walking Lunges 30 Synchro DB Box Step over 40m HSW

Masters 40+: For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW  Masters 50+: For Time: 15 WallWalks 30 DB Box Step over @1x22,5/15 30m DB Walking Lunges 30 DB Box Step over 15m HSW 

Teens 15+: For Time: 15 WallWalks 30 DB Box Step over @1x15/10 30m DB Overhead Walking Lunges 30 DB Box Step over 15 Strict HSPUs Teens 12+: For Time: 15 WallWalks 30 DB Box Step over @1x10/5 30m DB Walking Lunges 30 DB Box Step over 15 Strict HSPUs

Elite:  For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW - Mix Skill

Scaled: For Time: 20 WallWalks 30 DB Box Step over @1x15/10 30m DB Walking Lunges 30 DB Box Step over 20 Strict Box HSPUs

For Time: 5 rounds of  10 KB swing to goblet squat (16/12 kg)  15 Box step over 10 Shuttle run Switch partner atfer completing one movement

80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes

60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Pull-Ups 60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Toes to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Chest to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Pull Overs Remaining Time - Handstand Push-Ups Time Cap - 11 minutes

15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. Athletes must perform a full depth squat with hip crease below knee level they must then stand tall and throw the wall ball so that it makes contact with the required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.

RX AMRAP 15 Toesto bar 20 DB Box Step Overs(50 cm) 5 Bar Muscle Ups 20 Double Unders Intermediate AMRAP 15 Toesto bar 20 DB Step Overs(50cm) 7 Chestto Bar Pullups 20 Double Unders

2 Rounds 10 syncro DB Snatches 24 WB 2 Rounds 10 syncro DB Snatches 24 Box Jumps and Over (step down) 2 Rounds 5 syncro DB Snatches 12 syncro DB Box Step ups 2 Rounds 5 syncro DB Snatches 42 meters walking lunges with DB in overhead position At 18’ – 21 minutes Max distance on rower within 3 minutes

Event 5: RX + Intermediate 2-2-2-3 Intervals: 18 Wall Balls 9 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep DB(2) Devil Press *1min Rest Between Intervals Score is Time to complete 30 reps or Total Reps ------------ Scaled: Event 5: 2-2-2-3 Intervals: 12 Box Jump Overs 7 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep Alt. DB(1) Devil Press *1min Rest Between Intervals Score is Time to complete 50 reps or Total Reps --------------------------------- סטנדרטים: התנהלות: בתחילת האימון ובכל סיבוב מתחילים עם הגב אל הכדור בהזנקה מרימים את הכדור ומתחילים את הוול בולז, בסיום החזרות עוברים אל הארגז ששם יהיו הדאמבלים לאחר סיום הסטפ אפ אובר, אתם מסיימים בצד השני שממנו התחלתם משם ממשיכים למקסימום חזרות עד סיום חלון העבודה במידה והגעת למספר החזרות המוגדרות בדביל פרס, האימון שלכם יקבע לפי זמן הסיום (בחישוב של שעון עולה) אם לא הגעתם למספר החזרות המוגדרות, התוצאה של האימון תהיה סה"כ כל החזרות באימון שבוצעו (כולל 2 התרגילים הנוספים) במידה והגעתם למספר החזרות המוגדרות זמן האימון יהיה כאשר נגעתם בקיר של הוול בול וול בול: חובה לשבור מקביל בכל חזרה ושהכדור יגע בצבע המוגדר (נשים ירוק, גברים כחול) כדי שחזרה תיחשב אם הכדור נופל אסור לתפוס אותו בעלייה חזרה אלא לתת לו לשבת על הקרקע בוקס סטפ אפ אובר: מחזיקים את הדאמבלים בתלייה שתי הרגליים צריכות לגעת בחלק העליון של הארגז אסור לקפוץ מהארגז או אל הארגז החזרה נחשבת כששתי הרגליים נוגעות בצד השני של הארגז דביל פרס: הדאמבלים חייבים לעלות בתנועה אחת רציפה אל מעל הראש, אסור להרים לכתפיים מותר לעשות סווינג מבין הרגליים החזרה מתחיל משכיבה על הרצפה (חזה ואגן נוגעים ברצפה) ומסתיימת כאשר הדאמבלים מעל הראש בידיים ישרות מעל הראש, עם אגן וברכיים נעולים מותר להוריד דרך הכתפיים אסור לזרוק את הדאמבלים! זריקה תוביל לפסילה מהאיוונט

AMRAP 8 45s on / 15s off  25 Single DB Box Step Ups (20")  50 Toes to Rings  max. Single Arm Devils Press  SC : 1x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

AMRAP 8 45s on / 15s off  25 Dual DB Box Step Ups (20")  50 Toes to Bar  max. Dual DB Devils Press  RX : 2x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

8' AMRAP 8 WALL BALL 8 KNEE TO CHEST 8 BURPEE BOX JUMP OVER /BOX STEP OVER

32 A-Jump 16 cal Bike Erg @dumper 7 16 DB Box Step Over 50 cm 4/4 Pistols Intermediate: 1x15 kg  Elite: 1x22,5 kg / unbroken pistols

FOR TIME  20-16-12 Sumo Deadlift High Pull* Box Step Up With Kettlebell Box Jump Over (step down)** * 16/12 kg ** 50 cm

Event 3 – “Rise & Remember” לזכרו של חברנו רפ״ק אלכסיי שמקלוב ז״ל For Max Reps E1.5MOM × 9 Rounds Workout Flow – Every 1.5 Minutes: 10 / 8 Calories Row 6 Handstand Push-Ups 6 Toes to Bar Max Box Step Ups Over 60/50cm – No Weight!  Score: Total Box Step Ups Over Scaled Version: 10 / 8 Calories 12 Hand Release Push-Ups 10 Sit-Ups Max Box Step Ups Over 60/50cm – No Weight!  T.C=13.5 min