WOD Explorer

Amrap in 3 min of: 8/6 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (50/35) 12m Handstand walk (3m x 4) 5 min time cap

Amrap in 3 min of: 9/7 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (60/40) 12m Handstand walk (3m x4) 5 min time cap

For time: 4 Rounds 10 Burpees to target 10 HSPU 20-16-12-8 Pistols Time cap - 10 min.

For time: 4 Rounds 10 Burpees to target 10 HSPU/ 20s HS hold 20-16-12-8 Pistols/ A squat jumps Time cap - 10 min.

FOR TIME 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. RING-/BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE TIME CAP: 15 MINUTES TIEBREAK:  THE TIME AFTER THE MUSCLE-UPS / CHEST-TO-BAR PULL-UPS ELITE AS PRESCRIBED RX 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE MASTER 35+ 1.5 MILES ECHO BIKE - TO SHARE 14 PISTOLS RIGHT - ATHLETE A 14 PISTOLS RIGHT - ATHLETE B 14 SYNC. BAR MUSCLE-UPS 14 PISTOLS LEFT - ATHLETE A 14 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE INTERMEDIATE 1.5 MILES ECHO BIKE - TO SHARE 28 PISTOLS - TO SHARE 20 SYNC. CHEST-TO-BAR PULL-UPS 28 PISTOLS - TO SHARE 0.75 MILES ECHO BIKE - TO SHARE SCALED 1.5 MILES ECHO BIKE - TO SHARE 20 BOX STEP-UPS RIGHT - ATHLETE A 20 BOX STEP-UPS RIGHT - ATHLETE B 15 CHEST-TO-BAR PULL-UPS - TO SHARE 20 BOX STEP-UPS LEFT - ATHLETE A 20 BOX STEP-UPS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE

3 rounds  10m Hand Stand Walk 12 Alternating Pistol Squats 4 Pull overs - tie break -  into 20 Double Corssovers 2 (1+1) Bar Muscle Up + Back Roll 4m Hand Stand Walk Half pirouette + 2,5m backward handstand walk + 2,5m backward handstand walk

Part A 25 Worm Cleans 20 Burpee Over The Worm 50 Worm Squats 20 Burpees Over The Worm 25 Worm Cleans Time Cap: 10 min. Rest 2 min. Part B 8 min AMRAP 6 Bar Muscle Ups 10 Handstand Push Ups 14 Alt. Pistol Squats

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

Test 2.2 Skill (Team of 2) Note: MM Tid: 26:00 - 34:00 Vila: 34:00 - 40:00 AMRAP 8 min 4 toes to bar 3 chest to bar pullups 2 bar muscle up 10 alternating pistols Flöde: Start sker bakom startlinjen. När klockan startar får M1 ta sig fram till riggen och påbörja sina toes to bar, följt av chest to bar pullups och därefter bar muscle up. Efter det utför M1 pistol squat på angiven yta och efter sin sista rep tar M1 sig tillbaka till startlinjen och byter in M2.  M2 upprepar sen samma flöde. Byten får endast ske när ett helt varv är utfört. Varven måste alterneras mellan M1 och M2. Det är alltså inte tillåtet att ex. M1 kör två varv i rad. Förtydligande standards: Hållet som körs i riggen avgörs av lokalen och vad som är säkrast. Men önskvärt är att köra med blicken mot domare. Riggövningarna är inget komplex och behöver ej göras unbroken. Pistol squats måste vara alternerande. Utrustning/lag: Rigg som funkar för alla längder. Score: Totalt antal reps

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

For Time: 24 Devil Press @2x15/22,5 24 alt. Pistols 24 BJ over @60/75 12 Devil Press 12 alt. Pistols 12 BJ over TimeCap: 8min. Masters 40+: 1x15/22,5, @50/60 Masters 50+: @1x10/15 @50/60, Pistols not alternating

8min. AMRAP 6 Synchro Devil Press @2x15/22,5 12 Synchro alt. Pistols 6 Synchro Burpee over Dumbbell Elite: MF pair works, other MF pair holds 10/15kg plate in squat overhead Intermediate: @2x10/15kg, Pistols any side

Rx Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @15/22,5 6 lanes Partner Carry 50 Double Under each Intermediate Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @10/15 6 lanes Partner Carry 30 Double Under each Scaled Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @10/15 8 Synchro Devil Press @10/ 15 6 lanes Partner Carry 50 Single Under each Adaptive Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @xxx 13 DB STOH @xxx 16 KBS @xxx 50 Single Under/ Plate Jumps

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.

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

3 Rounds 12 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 12 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

SkiErg: 12 Cals Pistol Shoot: 5 Targets

SkiErg: 15 Cals Pistol Shoot: 5 Targets

AMRAP 10  5 Synchro Devil Press @22,5/15kg 10 Synchro Pistols (5 left, 5 right) 15 Synchro Toes 2 Bar - Rest 2 - AMRAP 3 maximum distance HSW in 6m increments in with a pirouette halfway

AMRAP 10 5 Synchro Devil Press @22,5/15kg 10 Alternating Synchro Pistols  15 Synchro Toes 2 Bar - Rest 2 - AMRAP 3 max distance HSW in 2m increments

Team 120 Pull Ups (Total) 40 Lateral Burpees Over Bar (2 members synchro) 25 Deadlifts @ 140kg (2 members synchro) 50 Pistols (Total) 25 Deadlifts @ 140kg (2 members synchro) 40 Lateral Burpees Over Bar (2 members synchro) 120 Pull Ups (Total) TC: 14:00

Elite M / F 2-2-2-3 Intervals 12 Pistols (6/6) 10 WallFacing Hanstand Push Up 2 Legless Rope Climbs Max Handstand Walk in The Remaining Time Repeat for 4 sets Rest 1 minute between Intervals TC: 12 minutes