WOD Explorer

**En Castellano Abajo  *English ELITE TEAM (FFMM) 7’ Window: A) P1: (M/F) 2x 30 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climb Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight:   1’ reset…   7’ Window A) P2: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset    RX TEAM (FFMM) 7’ Window: A) P1: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb (♂M)/2 Rope Climbs (♀F) Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset   7’ Window A) P2: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg 1 Legless + 1 Rope Climb (♂M)/2 Rope Climbs (♀F) Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset      INTERMEDIATE TEAM (FMMM) 7’ Window A) P1: (♂M/♀F) 2x 30 WallBalls ♂9/♀6kg ♂2/♀1 Rope Climbs Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset   7’ Window A) P2: (♂M/♂M) 2x 30 Wallballs ♂9kg 2 Rope Climbs Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset        SCALED ( FMMM )   7’ Window A) P1: (♂M/♀F) 2x 30 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stand Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 1 Weight: Athlete 2 Weight: 1’ reset   7’ Window A) P2: (♂M/♂M) 2x 30 WallBalls  ♂6kg 3 Rope Pull To Stand Remaining time to find max weight: B) Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS) Athlete 3 Weight: Athlete 4 Weight: 1’ reset    *Castellano   CATEGORIA ÉLITE (H/H/M/M) En una ventana de 7 minutos: Parte A) Pareja 1:** (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: A) Pareja 2: (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B)** Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio…   CATEGORIA RX (H/H/M/M) En una ventana de 7 minutos: Pareja 1:(♂H/♀M) Parte A) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Pareja 2: (♂H/♀M) Parte A) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - 1 Subida de cuerda sin piernas + 1 Subida de cuerda normal Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio…   CATEGORIA INTERMEDIO (H/H/H/M) En una ventana de 7 minutos: Parte A) Pareja 1: (♂H/♀M) 2 rondas de: - 30 Wallballs de ♂9/♀6 kg - ♂2/♀1 Subida de cuerda Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Parte A) Pareja 2: (♂H/♂H) 2 rondas de: - 30 Wallballs de ♂9kg - ♂2 Subida de cuerda Tiempo restante para encontrar el peso máximo: B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio…       ESCALADO (H/H/H/M) En una ventana de 7 minutos: Parte A) Pareja 1:(♂H/♀M) 2 rondas de: - 30 Wallballs de ♂6/♀3 kg - ♂3/♀2 Tracciones de cuerda hasta erguido  Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 1: Peso del Atleta 2: 1 minuto de reinicio… En una ventana de 7 minutos: Parte A) Pareja 2: (♂H/♂H) 2 rondas de: - 30 Wallballs de ♂6kg - ♂3 Tracciones de cuerda hasta erguido Tiempo restante para encontrar el peso máximo: Parte B) Complejo de Arranque (1 Arranque + 1 Arranque desde Colgante + 1 Sentadilla de Arranque) Peso del Atleta 3: Peso del Atleta 4: 1 minuto de reinicio…   ELITE For Time: (9’ TC) 4 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb  3 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless Rope Climb + 1 Rope Climb  1 Snatch Complex  rest 3’... RX For Time: (9’ TC) 4 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 1 Legless Rope Climb)  3 Snatch Complex ♂75/♀50kg  24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless Rope Climb + 1 Rope Climb ♀: 1 Legless Rope Climb)  1 Snatch Complex ♂75/♀50kg rest 3’...     MASTERS 35 - 40 For Time: (9’ TC) 4 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 3 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs)  1 Snatch Complex ♂70/♀45kg  rest 3’...     MASTERS 41 - 47 For Time: (9’ TC) 4 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 3 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 1 Snatch Complex ♂60/♀40kg  rest 3’...     MASTERS 48 + For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climb) 3 Snatch Complex ♂50/♀35kg  24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 1 Snatch Complex ♂50/♀35kg  rest 3’... INTERMEDIATE  For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb)  2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb   1 Snatch Complex ♂50/♀35kg rest 3’... SCALED    For Time: (9’ TC) 4 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  3 Snatch Complex 30/25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 2 Snatch Complex ♂30/♀25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  1 Snatch Complex ♂30/♀25kg rest 3’...    

**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)      

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 Time: 30 C2B 10 Snatch 70 kg /45 kg 15/10 Bar MU 10 OHS 70 kg /45 kg 5 Rope climb 10m OH Walking lunge 70 kg / 45 kg

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

WOD3 = 2k Assault Bike Score = For Time * This workout is to be performed inside of WOD4 as part of the Chipper event. WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro

WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups   WOD3 = 2k Bike Time WOD4 = Full Chipper Time   Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B.   All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro     WOD4 = Total Chipper Times Time Cap = 30mins

WOD5 = 7MIN AMRAP 50 T2B 40 Overhead Squat 60/40kg 30 Meter HSW Score = For Reps WOD6 VARIATIONS: Novice = Leg Raises, 20/15kg OHS, & DB Overhead Walking Lunge. Teen = 35/25kg OHS. Masters 50 = 35/25kg OHS. Masters 45 = 40/30kg OHS. Masters 40 = 50/35kg OHS. Intermediate = 50/35kg OHS.   All others, same as RX. WOD5 = FULL TEAM 10-20-30 Worm STOH T2B (MM/FF) *Lunge worm to each end between sets. Score = For Reps 16min AMRAP NOTE: On 3, 2, 1, GO, Teams perform 10 STOH in a box at the end of their lane, then lunge the worm to the rig and perform their 10 T2B, lunge back to move onto the 20’s

WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro

WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro     WOD4 = Total Chipper Times Time Cap = 30mins

For time: 50 overhead squats 40 bar-facing burpees 40 back-rack walking lunges 30 bar-facing burpees 30 cleans 20 bar-facing burpees 20 single-leg squats 10 muscle-ups ♀ 65-lb barbell ♂ 95-lb barbell Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 22 dienos 21:00 valandos

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

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

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

LAST MAN STANDING Every 5s  one rep  Overhead Squat  ( 50kg / 30kg ) You fail a rep = you stop.  Time cap: 4min

AMRAP 15min 7 Overhead Squats (42,5/30 kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row     AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row    

AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row    

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap)