WOD Explorer

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: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-ups on Parallettes (10/5 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 30 Heavy Double Unders (Velites Rope Provided) 500 meter Row 30 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (55/35kg) 10 Shoulder to Overhead (55/35kg) 10 Front Rack In-Place Reverse Lunges (55/35kg)

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-Ups on Parallettes (20/10 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 40 Heavy Double Unders (Velites Rope Provided) 500 meter Row 40 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (65/45kg) 10 Shoulder to Overhead (65/45kg) 10 Front Rack In-Place Reverse Lunges (65/45kg)

For Time: 3 rounds of 5 Ring Muscle-ups 5 Deficit Handstand Push-ups on Parallettes (25/15 cm) 5 Bar Muscle-ups Immediately into 1 Round of: 50 Heavy Double Unders (Velites Rope Provided) 500 meter Row 50 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (80/55kg) 10 Shoulder to Overhead (80/55kg) 10 Front Rack In-Place Reverse Lunges (80/55kg)

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

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 5-5-5 Snatch (80 kg) 6 Ring Muscle Up 5-5-5 Thruster (90 kg) 6 Ring Muscle Up 5-5-5 Clean (100 kg) 6 Ring Muscle Up TimeCap: 7 minutes

8 MIN TIME CAP  320 M RUN(woman) - 40 CAL BIKE(man)  30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES  30 CAL BIKE(woman) - 400 M RUN(man) MASTER 80 : 60 KG - 10  ring muscle up MASTER 70 : 70/45 KG 

8 MIN TIME CAP  400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES  40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 65 kg W: 40 kg

8 MIN TIME CAP  400 M RUN - 40 CAL BIKE  30 SHOULDER TO OVERHEAD 10 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES  40 CAL BIKE - 400 M RUN  MASTER 80 : 60 KG - 10  ring muscle up MASTER 70 : 70/45 KG 

8 MIN TIME CAP  320 M RUN (WOMAN) - 40 CAL BIKE (men) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES  30 CAL BIKE (woman) - 400 M RUN (men) woman: 320  m run /30 cal Bike man: 400m Run / 40 Cal Bike M: 75 KG  W:50 KG 

8 MIN TIME CAP  400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGE 40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320  m run /30 cal M: 75 KG  W:50 KG 

BEGINNER/ SCALED WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.      Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

RX /ADV MAN,   PART A — FOR TIME (10:00 CAP) 3 Rounds:   25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       Scaled MAN/BEGINNNER MAN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   SCALED WOMEN/ BEGINNER WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

3 Laps Run 12 Ring Muscle-Ups 21 Double Dumbbell Thrusters 2 Laps Run 9 Ring Muscle-Ups 15 Double Dumbbell Thrusters 1 Lap Run 6 Ring Muscle-Ups 9 Double Dumbbell Thrusters Cross the start-finish line Tiebreak Time After 15 Double Dumbbell Thrusters 1 Lap Run = 1 Rep = 160 m Dumbbells : 2 x 22,5 kg

"For Time (6' TC) The final" 20 Overhead squats 20 Gymnastics 1 100 Double unders 20 Overhead squats 10 Gymnastics 2 10 Overhead squats All movements: DHYW RX: 50/35 Inter: 40/30 Inter: Gymnastics 1: Chest to bar Pull up Gymnastics 2: Bar Muscle ups RX MF / MM: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Ring Muscle ups RX FF: Gymnastics 1: Bar Muscle Ups Gymnastics 2: Bar Muscle Ups

3 Rounds 12 Ring 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

For Time  Female Partner: 4 Dball over Yoke @60kg 6m Yoke Carry @160kg  9 Ring Muscle Up 6m Yoke Carry @160kg Male Parter: 4 Dball over Yoke @60kg 6m Yoke Carry @220kg 12 Ring Muscle Up 6m Yoke Carry @220kg

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

Varv 1 20 cal BikeErg  9  Ring Muscle-Ups 12 Squat Snatch 40 kg Varv 2 20 cal BikeErg  7 Ring Muscle-Ups 9 Squat Snatch 47,5 kg Varv 3 20 cal BikeErg  5 Ring Muscle-Ups 6 Squat Snatch 55 kg Varv 4 20 cal BikeErg  3 Ring Muscle-Ups 3 Squat Snatch 62,5 kg Atleten byter själv vikterna efter varje avslutad snatch.