WOD Explorer

10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders   Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW

10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   RX TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   INTERMEDIATE TEAM ( FMMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 50/40kg (YGIG between MM / MF athletes)   SCALED ( FMMM ) For Time: (No TC) 300m Swim (all athletes)  200m Bearhug Carry 40/30kg (YGIG between MM / MF athletes)   *Castellano: EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO RX (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 50/40 kg (“tu vas/yo voy”entre atletas masculinos y femeninos) EQUIPO ESCALADO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 300 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 40/30 kg (“tu vas/yo voy”entre atletas masculinos y femeninos)    

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat  1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min

FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min

For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar   Time cap: 5 minutes

3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar   Time cap: 5 minutes

For time: 500/400m row 24m KB OVH Lunges 12/9 Bar Muscle Ups  12m Handstand walk*   TC: 8 minutes   Rx women: 24kg KB + 9 BMU 40+ men: 24kg KB + 12 BMU Sport men & 35+ men: 32kg KB + 12 BMU Sport women & 40+ women: 16kg KB + 12 C2B Pull-ups   *HS Walk: 1st 4m section - regular 2nd 4m section - over plates 3rd 4m section - starting from headstand 4m must be completed unbroken   Sport women & 40+ women - regular HSW 2m must be completed unbroken   Tiebreaker is each completed movement  

For Time: 75 Wall Balls (9/6kg) 50/35 cal EchoBike 25m HS Walk (time cap: 8 mins)   Handstand Walk will be 5x5m (1 rep =  5 unbroken meters) 

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

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

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

INDIVIDUAL EVENT 5 - THE FINAL CALL FOR TIME 400M RUN 15/10 BAR MUSCLE UPS/C2B/PU (MEN/WOMEN) 5 SNATCHES 15M HANDSTAND WALK* TIME CAP: 8 MINUTES ELITE - 70/45KG RX/35+ MASTERS - 60/40KG SPORT/40/45+ MASTERS - 50/35KG RX/35+ WILL PERFORM C2B AND HSW 40/45+ MEN PERFORM C2B AND HSW SPORT MEN PERFORM C2B + FINISH WITH ANOTHER SET OF C2B INSTEAD OF HSW* SPORT WOMEN AND 40/45+ WOMEN PERFORM PULL-UPS + FINISH WITH ANTOHER SET OF PULL-UPS INSTEAD OF HSW*

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00