WOD Explorer

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

WOD 1 - Timecap 12 Minutes  0:00-6:00 = WOD 1A 3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead 06:00-07:00 = TRANSITION 07:00-12:00 = WOD 1B ROCKET  5 Rounds of: 9 Deadlift 70/50 6 Hang clean 3 Shoulder to Overhead  KENNEDY 5 Rounds of:  9 Deadlift 60/42.5 6 Hang clean 3 Shoulder to Overhead  WOOD 4 Rounds of: 9 Deadlift 50/35 6 Hang clean 3 Shoulder to Overhead

Establish a 1RM for 3 deadlift, 2 stoh, 1 squat

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS (9/6)  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. Toes up 25 Toes up (shared) 50 WBS (9/6)  25 Toes up (shared) 25 sync. Toes up 50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

WORKOUT 2 – 'POWER BLITZ' Team-Style – Beide arbeiten gleichzeitig an ihrer Station Buy-In (gemeinsam):  20 Wall Balls   Dann abwechselnd im Team: - 5 Deadlifts - 5 Ground to Overhead - 5 Plate Step Over  Kids*: Wall Balls: Medizinbälle 2kg Deadlifts: 5kg DBs Ground to Overhead: 5kg Plate  Step Overs über Plates ohne Gewicht Time Cap: 4min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

FOR TIME: 8 SYNC OBJECT DEADLIFTS (ALL 4 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (3 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (2 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (1 TEAM MEMBER) ➡️ 1 LENGTH OBJECT RUN FINISH WITH 1 LENGTH TEAM SLED PULL (ALL OBJECTS INSIDE) OBJECTS MUST STAY OFF THE FLOOR UNTIL DROPPED INTO THE SLED SLED CANNOT MOVE UNTIL ALL OBJECTS HAVE BEEN DELIVERED OBJECTS TO TRANSPORT ARE: 2 x 24KG KETTLEBELLS 2 x SANDBAGS 1 x SANDBAG 1 x 20KG PLATE

Brief Description Part A: For Time: 2000 / 1750m Row In any Remaining Time of the 10 minute time cap Part B: AMRAP 12 Synchro Toes to Bar* (2) 12 Synchro Shared Bar Deadlifts* (2) 140/100kg *Scaled Option 12 Synchro Knee Raises (2) 12 Synchro Shared Bar Deadlifts (2) 100/70kg Workout Flow One athlete will start on the rower without touching the handles. On 3,2,1 Go they will pick up the handle and begin to row. The team may split the row however they like, there is no minimum work requirement. Judges will record the time taken once the required meters are completed. Teams will then move on an AMRAP in the remaining time of the 10 minutes. Athletes must wait until the judge signals they can jump up to the rig once all row meters have been completed.  Two atheltes will work whilst one athletes rests, working through 12 synchro toes to bar (or scaled knees raises) and 12 shared bar deadlifts. Athletes may swap in and out as they wish, there is no minimum work requirements. This is a two part scored workout, Part A, for time, and Part B, AMRAP. Any teams who scale an element of the workout will score below any RX teams on the leaderboard for this workout. Movement Standards Row Athletes may start on the rower, however are not to touch the handles until the workout has started. Athletes may adjust the foot holds and the damper setting, however must not touch the monitor. Judges will press the start button ahead of the workout starting. Athletes may swap in and out as they wish, throughout the distance; athletes are not allowed to pull the row handles unless they are sitting on the rower.  Synchro Toes to Bar Two athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.  The synchronisation is when both athletes touch the rig with their toes. For the rep to count, both feet must make contact at the same time, and must be between their hands. Between each rep, the athletes feet must pass behinf the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Scaled athletes will follow the above standards, however will bring their knees up towards their chest, with their knees going above hip height in synchronisation for the rep to count. Synchro Shared Bar Deadlifts Two athletes will grip the bar using either a clean or mixed grip. Athletes may cross over each others arms or side by side. The rep will start with the barbell on the floor, and will be lifted by two athletes until the hips and knees are fully extended by both athletes. Shoulders are to finish in line or slightly behind the bar where the rep will be counted. Arms must remain straight throughout the lift The bar can then either be dropped between reps or lowered to the ground for touch and go reps. The bar is not to be bounced between reps, and if it is dropped, must settle before the next rep is started.  Athletes may swap in and out as they wish.

Atlet 1 : 21-15-9 Deadlift 70 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 45 kg 15-10-5 m Handstand walk ( 5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 3-2-1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 2,5 m unbroken ) Efter varje set 3-2-1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA RX 35+ 21 DEADLIFT 21 HSPU 3 RC 15 DEADLIFT 15 HSPU 2 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 3 RC 15 POWER CLEAN 10 M HSW 2 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 60 kg Handstand push-up Efter varje set 1 rope climb Atlet 2: 21-15-9 Power clean 40 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Efter varje set 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1 : 21-15-9 Deadlift 55 kg Handstand push-up Mellan varje runda 1 rope climb Atlet 2: 21-15-9 Power clean 35 kg 15-10-5 m Handstand walk ( 1 m unbroken ) Mellan varje runda 1 rope climb TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA ÖPPEN 35+ 21 DEADLIFT 21 HSPU 1 RC 15 DEADLIFT 15 HSPU 1 RC 9 DEADLIFT 9 HSPU 1 RC byte av athlet 21 POWER CLEAN 15 M HSW 1 RC 15 POWER CLEAN 10 M HSW 1 RC 9 POWER CLEAN 5 M HSW 1 RC Förtydligande standards hittar ni här!

Atlet 1: 21-15-9 Deadlift 50 kg 5-4-3 Devils press 2x12 kg Atlet 2 : 21-15-9 Power clean 30 kg 5-4-3 wall walk TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Skalad 21 DEADLIFT 15 HSPU 15 DEADLIFT 10 HSPU 9 DEADLIFT 5 HSPU byte av athlet 21 POWER CLEAN 5 WALL WALK 15 POWER CLEAN 4 WALL WALK 9 POWER CLEAN 3 WALL WALK Förtydligande standards hittar ni här!

Atlet 1 21-15-9 Deadlift 45 kg 50-40-30 Single unders Atlet 2 21-15-9 Power clean 25 kg 50-40-30 Single unders TIME CAP: 16 min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Nybörjare 21 DEADLIFT 50 SINGLE UNDERS 15 DEADLIFT 40 SINGLE UNDERS 9 DEADLIFT 30 SINGLE UNDERS byte av athlet 21 POWER CLEAN 50 SINGLE UNDERS 15 POWER CLEAN 40 SINGLE UNDERS 9 POWER CLEAN 30 SINGLE UNDERS Förtydligande standards hittar ni här!

FOR WEIGHT Find a 1 RM deadlift Female scoring: x1,5 TC: 20 min

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.

For Time: 21 Partner Deadlift 140/120kg 15 Syncro Bar Facing Burpees 3 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 3 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 21 Partner Deadlift 160kg 15 Syncro Bar Facing Burpees 9 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 6 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 30 Sit Ups  15 Inchworm´s 30 Sit Ups  30 Deadlifts (40/25 kg) 30 Sit Ups  15  Inchworm´s 30 Sit Ups 

FOR TIME (TC: 15’) 120 heavy single unders 30 Wall balls shots 9/6kg 20 toes-to-bar 16 deadlift 70/45kg 8 wall walk 16 deadlift 70/45kg 20 toes-to-bar 30 Wall balls shots 9/6kg 120 heavy single unders

YGIG Round 1 + 2 • 15 Deadlift 80/55kg  • 12 wall balls 9/6kg • 9 TTB  Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 M/up (round 3) CTB (round 4) Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 HSPU 

YGIG Round 1 + 2 • 15 Deadlift 60/42.5kg • 12 wall balls 9/6kg • 9 TTB  Round 3 + 4 • 15 Deadlift • 12 wall balls • 9  pull up Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 HSPU 1 AB Mat 

YGIG Round 1 + 2 • 15 Deadlift 50/35kg • 12 wall balls 6/3kg • 9 TTT Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 jumping pull ups Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 Wall Walk Scaled Version

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.

For Time - 18 Minuten Time Cap 21 Deadlifts @100kg 12 Wall Walks 15 Deadlifts @100kg 9 Wall Walks 9 Deadlifts @100kg 6 Wall Walks erhöhe nun das Gewicht auf 140kg und setze fort mit 21 Deadlifts @140kg 21 Handstand Push-Ups 15 Deadlifts @140kg 15 Handstand Push-Ups 9 Deadlifts @140kg 9 Handstand Push-Ups Dein Score sind die absolvierten Reps innerhalb der Timecap oder die benötigte Zeit für alle Wiederholungen inklusive der Tie-Break-Zeit der zuletzt vollständig absolvierten Deadlifts.