WOD Explorer

50 cal ski 40 GTOH 60/40kg P1 - 30 WBs 9/6kg 10/9ft P2 - 30 WBs 9/6kg 10/9gt 20 Pull Ups 10 Clusters 60/40kg

50 Cal Row 40 GTOH 40/25kg P1 - 30 WB 6/4kg 10/9ft P2 - 30 WB 6/4kg 10/9ft 20 KB swings 16/12kg 10 Clusters 40/25kg

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.

VISUAL IMPAIRMENT FOR TIME (TC: 16') 60 heavy single unders 40 medball cluster 20 toes-to-bar 16 alternating db snatch  8 wall walk 16 alternating db snatch 20 toes-to-bar 40 medball cluster 60 heavy single unders Check all divisions and standards at https://wodcelona.com/eventos  

4 ROUND  FOR TIME  10 HANG DB SNATCH 8 GOBLET SQUAT 6 ALT. REVERSE LUNGE  4 DB CLUSTERS 30 DOUBLE UNDER  cap:9  2' REST  2' MAX KCAL ROW 

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 43 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 25 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 30 / 25 kg)

15 - 35 minutes 20 min AMRAP 8 Synchro Dumbbell Clusters 20/15kg (4 athletes) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell reverse lunges 20/15kg (4 athletes) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20/15kg (4 athletes) 80 Cal Air Bike (2 Bikes) Score = Air bike calories + Dumbbell movement reps Workout Flow & Rules Each team will have two air bikes, four 20kg dumbbells (male) and four 15kg dumbbells (female). AMRAP = As Many Reps As Possible. STOH = Shoulder to overhead. Athletes will use double dumbbells. Male athletes must use 20kg dumbbells and female athletes 15kg dumbbells. On go all four athletes will begin working on 8 synchro dumbbell clusters. When the clusters are complete 2 athletes will move to the air bikes and begin accumulating calories, teams can swap the working athletes on the air bikes as they wish. Each air bike must reach 20 calories (40 total) before the team moves onto the synchro dumbbell reverse lunges. Teams will progress through the workout in this manner with four athletes working in synchro on the dumbbell movements and two athletes working on the air bikes. The air bike calories must be split equally between the two bikes. The air bikes must be re-set by athletes after each round. When teams complete the round of 80 calories on the air bikes they will move back to the 8 synchro dumbbell clusters and continue to AMRAP through the workout for the full 20 minutes. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell clusters -  Athletes must squat clean the dumbbells from in contact with the floor using a full depth squat with hip crease below knee level. They must then stand stall with legs straight and hips open and press the dummbells to a fully extended overhead position with arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell reverse lunges - Athletes must hold the dumbbells in a farmers hold position at their sides, they must lunge backwards so that their knee makes contact with the floor. They must then stand tall with legs straight and hips open. Synchro is in the standing position. Athletes must alternate legs. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell shoulder to overhead - Athletes must press or jerk the dumbbells from the front rack position in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Air bike - The air bike calories must be split equally between bikes. Athletes must re-set the bikes to zero after each round.

Part A: 6 min to find a 1RM of: P1: 1 Clean + 2 Front Squat + 1 Hang Clean P2: 1 Snatch + 2 Overhead Squat + 1 Hang Snatch rest 2min, then Part B: For Time: 60 Single Unders (each, ygig) 30 Synchro Alt. DB Cluster (15/10) 60 Single Unders (each, ygig) TC: 6min

amrap 12' 15/12 cal row each 8 squat cleans (split as you like) 10 synchro knee raises 15/12 cal row each 6 thruster (split as you like) 8 synchro leg raises 15/12 cal row each 4 cluster (split as you like) 4 synchro burpee pull ups barbell weights: men: 45 kg women : 30 kg

25.1A /TIME CAP 7 min/ BUY IN 30 CALORIE ROW 3 ROUNDS 9 POWER CLEANS 6 BAR FACING BURPEES 9 T2B / KNEES RAISES (Scaled Women Only) *REST 1 min 25.1B /TIME CAP 4 min/ 1 REP MAX CLUSTER MEN (Power Cleans) Rx 80kg  |  Masters 70kg  |  Advanced 60kg  |  Scaled 50kg WOMEN (Power Cleans) Rx 55kg  |  Masters 45kg  |  Advanced 45kg  |  Scaled 35kg

AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg

FOR TIME 60 cal Bike erg  40 Thruster  20 Bar over lateral burpees (sync) 24 m (8x3 m) HSW 20 Bar over lateral burpees (sync) 40 Thruster  60 cal Bike erg  (Weight: 50 kg) Time cap: 15 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 15 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya parkurun tamamlanma süresi üzerinden belirlenir. BIKE ERG Atletler, kategorilerine göre belirlenen kalori miktarını diledikleri şekilde paylaşabilirler. Toplam kalori tamamlandıktan sonra bir sonraki harekete geçilir. Atletler, antrenman süresince damper ayarını serbestçe değiştirebilir; oturarak veya ayakta pedal çevirebilirler. THRUSTER Atletler, kategorilerine göre belirlenen tekrar sayılarını diledikleri şekilde paylaşabilirler. İlk tekrar “cluster” şeklinde gerçekleştirilebilir. Squat pozisyonunda paralelin altına inilmemesi durumunda tekrar geçersiz (“no rep”) sayılır. Barın baş üstü pozisyonunda dirsek, omuz, kalça ve diz eklemlerinde tam ekstansiyon sağlanmaması halinde tekrar geçersiz (“no rep”) kabul edilir. SENKRON BURPEE OVER BARBELL Atletler harekete, barın iki yanında ve aynı yöne bakacak şekilde başlarlar. Senkronizasyon standardı; her iki atletin aynı anda göğüslerinin zemine temas etmesi ve eş zamanlı olarak barın üzerinden karşı tarafa sıçraması ile sağlanır. Bar üzerinden adımlayarak geçmek, partnerden farklı zamanda karşıya geçmek veya sıçrama esnasında bara temas etmek durumlarında tekrar geçersiz (“no rep”) sayılır. Atletler, her iki ayağın aynı anda yerden kesilmesi şartıyla istedikleri tekniği kullanabilirler. HANDSTAND WALK Atletler harekete, her iki eli başlangıç çizgisinin gerisinde olacak şekilde başlar. Her iki elin çizgiyi geçmesiyle hareket tamamlanmış sayılır. Atletlerin 3 metrelik blokları kesintisiz ve düşmeden tamamlamaları zorunludur. Blok içerisinde ayakların veya vücudun herhangi bir bölümünün zemine temas etmesi durumunda atlet başlangıç çizgisine geri döner. Atletler yürüyüşe istedikleri çizgiden başlayabilirler. Her iki atletin de en az bir adet 3 metrelik blok tamamlaması zorunludur. Kalan mesafe diledikleri şekilde paylaşılabilir. ------------------------------- Athletes position themselves behind the starting line and begin the workout when the time starts. The event duration is 15 minutes. Within this time, athletes aim to complete the event. The score is determined either by the total number of repetitions or by the time taken to complete the course. BIKE ERG Athletes may divide the prescribed calorie amount between them in any way they choose, according to their category. Once the total calories are completed, they move on to the next movement. During the workout, athletes may freely adjust the damper setting and may pedal either seated or standing. THRUSTER Athletes may divide the prescribed repetitions between them in any way they choose, according to their category. The first repetition may be performed as a “cluster.” If the athlete does not descend below parallel in the squat position, the repetition is considered a “no rep.” If full extension is not achieved at the elbows, shoulders, hips, and knees when the bar is overhead, the repetition is also considered a “no rep.” SYNCHRONIZED BURPEE OVER BARBELL Athletes start the movement on opposite sides of the barbell, facing the same direction. The synchronization standard requires both athletes’ chests to touch the ground at the same time and to jump over the bar to the other side simultaneously. Stepping over the bar, crossing at different times than the partner, or making contact with the bar during the jump will result in a “no rep.” Athletes may use any technique as long as both feet leave the ground at the same time. HANDSTAND WALK Athletes begin the movement with both hands behind the starting line. The movement is considered complete once both hands cross the line. Athletes must complete each 3-meter section unbroken and without falling. If the feet or any part of the body touches the ground within a section, the athlete must return to the starting line. Athletes may start walking from any line they choose. Each athlete must complete at least one 3-meter section. The remaining distance may be divided between them as they wish.

For time: 50 cal Echo bike 40 a kb sw 30 k2e/t2b 20 burpees get over box AMRAP in remaining time Clusters  Time cap 12' Scaled: KB 24/16kg BB 60/40kg Advanced: KB 32/24kg BB 85/55kg

15:00 - 35:00 Minuten 20 min AMRAP Übungen: 8 Synchro Dumbbell Clusters 20kg/15kg (4 Personen) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell Reverse Lunges 20kg/15kg (4 Personen) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20kg/15kg (4 Personen) 80 Cal Air Bike (2 Bikes) Score = Airbike Kalorien + Dumbbell Übungswiederholungen Workout Flow & Regeln Zusammengefasst: alle vier Athleten müssen immer synchron die volle Wiederholungszahl der Dumbbell-Übung absolvieren, die Reps zählen nur wenn die Dumbbell Übungen synchron absolviert werden und die Gewichte nicht fallengelassen werden, Airbikes müssen immer exakt halb-halb die Kalorien aufteilen, Wechseln beim Air Bike ist so oft erlaubt wie gewollt Jedes Team verfügt über zwei Air Bikes, vier Dumbbells mit 20 kg (Männer) und vier Dumbbells mit 15 kg (Frauen). Auf das Startsignal beginnen alle vier Athleten gleichzeitig mit 8 synchronisierten Dumbbell‑Clusters, ausgeführt mit zwei Dumbbells pro Athlet. Jede Person absolviert also synchron 8 Dumbbell-Clusters mit jeweils zwei Hanteln in deren Händen. Sobald die Clusters abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 20 Kalorien pro Bike (insgesamt 40 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Das Team setzt das Workout in diesem Format fort: Vier Athleten führen synchron die 16 Dumbbell‑ Reverse Lunges aus. Dabei muss das Bein nach jeder Wiederholung gewechselt werden. Jede Person absolviert also 16 Lunges (8 pro Bein) mit jeweils zwei Hanteln in deren Händen. Sobald die Reverse Lunges abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 30 Kalorien pro Bike (insgesamt 60 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Vier Athleten führen synchron die 32 Shoulder to Overhead aus. Jede Person absolviert also 32 STOH mit jeweils zwei Hanteln in deren Händen. Sobald die STOHs abgeschlossen sind, steigen zwei Athleten auf die Air Bikes und beginnen, jeweils 40 Kalorien pro Bike (insgesamt 80 Kalorien) zu absolvieren. Die Athleten auf den Air Bikes dürfen jederzeit wechseln. Danach werden die Bikes resettet. Wird diese Übungsabfolge in weniger als 20 Minuten absolviert beginnt der Ablauf erneut von vorne mit 8 synchronisierten Dumbbell‑Clusters. Es wird im AMRAP‑Format bis zum Ende der 20 Minuten fortgefahren. Movement Standards Synchro dumbbell clusters -  Die Athleten müssen die Dumbbells aus Bodenkontakt mittels eines Squat Cleans aufnehmen, wobei eine volle Kniebeuge (Hip Crease unterhalb der Kniehöhe) erforderlich ist. Anschließend müssen sie vollständig aufrecht stehen (gestreckte Beine, geöffnete Hüfte) und die Dumbbells in eine vollständig gestreckte Overhead-Position drücken (Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell reverse lunges - Die Athleten halten die Dumbbells in der Farmer-Hold-Position seitlich am Körper. Sie müssen einen Ausfallschritt nach hinten ausführen, sodass das hintere Knie den Boden berührt. Anschließend müssen sie wieder vollständig aufrecht stehen (Beine gestreckt, Hüfte geöffnet). Die Synchronisation erfolgt in der aufrechten Position. Die Beine müssen im Wechsel genutzt werden. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Synchro dumbbell shoulder to overhead - Die Athleten müssen die Dumbbells aus der Front-Rack-Position (in Kontakt mit den Schultern) mittels Press oder Jerk in eine vollständig gestreckte Overhead-Position bringen (Beine gestreckt, Hüfte geöffnet, Arme gerade). Die Synchronisation erfolgt in der Overhead-Position. Aus Sicherheitsgründen dürfen die Athleten die Dumbbells nicht aus einer Höhe oberhalb der Taille fallen lassen. Geschieht dies dennoch, wird die vorherige Wiederholung als „No Rep“ gewertet und muss wiederholt werden. Air bike - Die Kalorien auf den Air Bikes müssen gleichmäßig (halb-halb) auf beide Geräte verteilt werden. Nach jeder Runde müssen die Athleten die Bikes wieder auf null zurücksetzen.

21 Cluster 21 synchro Burpee over bar  42 cal Row  15 Cluster  15 synchro Burpee over bar  30 cal Row  9 Cluster  9 synchro Burpee over bar  18 cal Row  - split reps as needed 

Test 5.5 Strength (Team of 4) Note: MMFF Tid: 70:00-90:00 Within 9 minutes: M1/M2 Cluster for max weight 2 minute transition Within 9 minutes: F1/F2 Cluster for max weight Flöde: Start sker bakom startlinjen. Stängerna är olastade när start sker för M1/M2 och sen F1/F2. När tiden startar får M1/M2 ta sig fram till 20 kilos stången och börjar lägga på vikt och lyfta. M1 & M2 kommer ha 9 minuter på sig och de får lyfta i vilken ordning de vill. Inför varje lyft måste vikten annonseras till domaren. Efter 9 min är det 2 minuter vila och plocka av vikter från 20 kilos stången och byta till 15 kilos stång. Efter 2 minuter vila har F1 och F2 9 minuter på sig att hitta sitt tyngsta lyft. Alla lyft måste vara godkända innan inom tidsfönstret på 9 minuter. Förtydligande standards: Endast dessa viktplattor får användas 25 kg, 20 kg, 15 kg, 10 kg, 5 kg, 2,5 kg och 1,25 kg. Det får givetvis vara fler av dessa men inga andra småvikter är tillåtna. Cluster: Kopierat från Movement standard: REP START ● Object-on-ground. ● Hand(s) on object. REP END ● Overhead lock-out. REP REQUIREMENTS ● Object is moved in one fluid motion from ground to front-rack. ● Without pause after receiving the object, the bottom of squat must be achieved. ● Object is moved in one fluid motion from front-rack in bottom of squat to overhead lockout. ● Knees and hips must be extended after the object has left the front-rack and until overhead lockout is achieved. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg).  Score: Tyngsta lyftet från M1+M2+F1+F2

Test 5.5 Strength (Team of 4) Note: MMFF Tid: 70:00-90:00 Within 9 minutes: M1/M2 Cluster for max weight 2 minute transition Within 9 minutes: F1/F2 Cluster for max weight Flöde: Start sker bakom startlinjen. Stängerna är olastade när start sker för M1/M2 och sen F1/F2. När tiden startar får M1/M2 ta sig fram till 20 kilos stången och börjar lägga på vikt och lyfta. M1 & M2 kommer ha 9 minuter på sig och de får lyfta i vilken ordning de vill. Inför varje lyft måste vikten annonseras till domaren. Efter 9 min är det 2 minuter vila och plocka av vikter från 20 kilos stången och byta till 15 kilos stång. Efter 2 minuter vila har F1 och F2 9 minuter på sig att hitta sitt tyngsta lyft. Alla lyft måste vara godkända innan inom tidsfönstret på 9 minuter. Förtydligande standards: Endast dessa viktplattor får användas 25 kg, 20 kg, 15 kg, 10 kg, 5 kg, 2,5 kg och 1,25 kg. Det får givetvis vara fler av dessa men inga andra småvikter är tillåtna. Cluster: Kopierat från Movement standard: REP START ● Object-on-ground. ● Hand(s) on object. REP END ● Overhead lock-out. REP REQUIREMENTS ● Object is moved in one fluid motion from ground to front-rack. ● Without pause after receiving the object, the bottom of squat must be achieved. ● Object is moved in one fluid motion from front-rack in bottom of squat to overhead lockout. ● Knees and hips must be extended after the object has left the front-rack and until overhead lockout is achieved. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg).  Score: Tyngsta lyftet från M1+M2+F1+F2

FOR MAX LOAD (TC 5 min) 1 RM squat clean thruster (cluster) Tiebreak score : second heaviest lift Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

All Event 3: 1 Squat Clean + 1 Cluster  Build up to a 1RM  Bench Press  Build up to a 1RM

15’ AMRAP For load 3 BMU/C2B 6 back lunges with 24/16 KB goblet hold 250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

15’ AMRAP For load 3 RMU/BMU 6 alternating pistols  250m row 1RM cluster: UN SOLO TENTATIVO A ROUND! SCORE: SOMMA DEI BEST DEI TRE.

15 pull up 10 db hang cluster 5 bod 2 round for time 

3 Sets 2:00 On / :30 Off Set 1 21 Front Squats  + max. Burpee over Bar Set 2 15 Thruster + max. Burpee over Bar Set 3 9 Cluster + max. Burpee over Bar Rx: Barbell 50kg Scaled: Barbell 40/25kg falls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Cluster 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

For Time (TC 10min): 12 sync. SA-DB/KB-Hang-Snatch 20 T2B 12 sync. SA-DB/KB-Hang-Cluster 20 T2B 16 sync. SA-DB/KB-Hang-Snatch 20 T2B 16 sync. SA-DB/KB-Hang-Cluster 20 T2B 20 sync. SA-DB/KB-Hang-Snatch 20 T2B 20 sync. SA-DB/KB-Hang-Cluster 20 T2B M/F: 22,5 kg DB / 16 kg KB M/M: 22,5 kg DB / 24 kg KB

3 ROUNDS FOR TIME Round 1 : 600 m Row 20 BBJO Complex 7/7 SA Db Clusters 25 Kg Round 2 : 400 m Row 15 BBJO Complex 7/7 SA Db Clusters 25 Kg Round 3 : 200 m Row 10 BBJO Complex 7/7 SA Db Clusters 25 Kg (TC 12 Min) * 1 BBJO COMPLEX = 1 Burpees Box Jump Over + 1 Box Jump Over