WOD Explorer

3 rounds of 15/12 Cal Echo Bike 10 HSPU 7-5-3 Hang Squat Snatches*   *each round the weight goes up

1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)

Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section) Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)

Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section)

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

Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)

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

**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’...    

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’...    

Рart A For time Hang power clean Rx 65/45kg Masters 57,5/40kg Scaled 45/30kg DB Box step over   60/50cm RX,Masters 2*22,5kg/2*15kg Scaled 2*15kg/2*10kg 21-15-9 Time cap 8 min Your score is total time or number of repetitions completed in the cap time.   Part B (8:00-12:00) 3-RM Hang Squat Snatch Score is the max weight   The athlete has 8 minutes for the first part of the complex, if he completes the task earlier, then he rests until the end of 8 minutes. From 8 to 12 minutes, he has an unlimited number of attempts to set the maximum weight in 3-RM hang squat snatch. An athlete can both increase and decrease weight at any time. The minimum step in increased or decreased bars is 1 kg. No one can help an athlete. Time does not stop, two parts are filmed in one video.   На першу частину комплекса у атлета є 8 хвилин, якщо він воконує завдання раніше, то він відпочиває до кінця 8 хвилин. З 8 по 12 хвилини в нього є необмежена кількість спроб встановити максимум в ривку. Атлет може в будь-який час як збільшувати, так і звеншувати вагу. Мінімальний шаг в збільшені або зменшені штанги 1 кг. Атлету не може ніхто допомагати. Час не зупиняется, дві частини знімаються одним відео.

Рart A For time Hang power clean Rx 65/45kg Masters 57,5/40kg Scaled 45/30kg DB Box step over   60/50cm RX,Masters 2*22,5kg/2*15kg Scaled 2*15kg/2*10kg 21-15-9 Time cap 8 min Your score is total time or number of repetitions completed in the cap time.   Part B (8:00-12:00) 3-RM Hang Squat Snatch Score is the max weight   The athlete has 8 minutes for the first part of the complex, if he completes the task earlier, then he rests until the end of 8 minutes. From 8 to 12 minutes, he has an unlimited number of attempts to set the maximum weight in 3-RM hang squat snatch. An athlete can both increase and decrease weight at any time. The minimum step in increased or decreased bars is 1 kg. No one can help an athlete. Time does not stop, two parts are filmed in one video.   На першу частину комплекса у атлета є 8 хвилин, якщо він воконує завдання раніше, то він відпочиває до кінця 8 хвилин. З 8 по 12 хвилини в нього є необмежена кількість спроб встановити максимум в ривку. Атлет може в будь-який час як збільшувати, так і звеншувати вагу. Мінімальний шаг в збільшені або зменшені штанги 1 кг. Атлету не може ніхто допомагати. Час не зупиняется, дві частини знімаються одним відео.    

Рart A For time Hang power clean Rx 65/45kg Masters 57,5/40kg Scaled 45/30kg DB Box step over   60/50cm RX,Masters 2*22,5kg/2*15kg Scaled 2*15kg/2*10kg 21-15-9 Time cap 8 min Your score is total time or number of repetitions completed in the cap time.   Part B (8:00-12:00) 3-RM Hang Squat Snatch Score is the max weight   The athlete has 8 minutes for the first part of the complex, if he completes the task earlier, then he rests until the end of 8 minutes. From 8 to 12 minutes, he has an unlimited number of attempts to set the maximum weight in 3-RM hang squat snatch. An athlete can both increase and decrease weight at any time. The minimum step in increased or decreased bars is 1 kg. No one can help an athlete. Time does not stop, two parts are filmed in one video.   На першу частину комплекса у атлета є 8 хвилин, якщо він воконує завдання раніше, то він відпочиває до кінця 8 хвилин. З 8 по 12 хвилини в нього є необмежена кількість спроб встановити максимум в ривку. Атлет може в будь-який час як збільшувати, так і звеншувати вагу. Мінімальний шаг в збільшені або зменшені штанги 1 кг. Атлету не може ніхто допомагати. Час не зупиняется, дві частини знімаються одним відео.

Рart A For time Hang power clean Rx 65/45kg Masters 57,5/40kg Scaled 45/30kg DB Box step over   60/50cm RX,Masters 2*22,5kg/2*15kg Scaled 2*15kg/2*10kg 21-15-9 Time cap 8 min Your score is total time or number of repetitions completed in the cap time.   Part B (8:00-12:00) 3-RM Hang Squat Snatch Score is the max weight   The athlete has 8 minutes for the first part of the complex, if he completes the task earlier, then he rests until the end of 8 minutes. From 8 to 12 minutes, he has an unlimited number of attempts to set the maximum weight in 3-RM hang squat snatch. An athlete can both increase and decrease weight at any time. The minimum step in increased or decreased bars is 1 kg. No one can help an athlete. Time does not stop, two parts are filmed in one video.   На першу частину комплекса у атлета є 8 хвилин, якщо він воконує завдання раніше, то він відпочиває до кінця 8 хвилин. З 8 по 12 хвилини в нього є необмежена кількість спроб встановити максимум в ривку. Атлет може в будь-який час як збільшувати, так і звеншувати вагу. Мінімальний шаг в збільшені або зменшені штанги 1 кг. Атлету не може ніхто допомагати. Час не зупиняется, дві частини знімаються одним відео.    

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

3 rounds for time 12 Double KB Snatch 24/16kg 16 Wall Ball 9/6kg 16 Deadlift 100/70kg 16/12 Cal Row 10m Walking Lunges Double KB front rack 24/16kg Sprint to finish   TC - 15 MIN

10m KB farmers carry 21 Bodybuilder 21 DB snatch 10m KB farmers carry 21 bodybuilder 21 KB swings 10m KB farmers carry 15 Bodybuilder 15 DB Snatch 10m KB farmers carry 15 Bodybuilder 15 KB swings 10m KB farmers carry 9 Bodybuilder 9 DB snatch 10m KB farmers carry 9 Bodybuilder 9 KB swings KB farners carry to finish line

10m KB farmers carry 21 Burpees 21 DB snatch 10m KB farmers carry 21 Burpees 21 KB swings 10m KB farmers carry 15 Burpees 15 DB Snatch 10m KB farmers carry 15 Burpees 15 KB swings 10m KB farmers carry 9 Burpees 9 DB snatch 10m KB farmers carry 9 Burpees 9 KB swings KB farners carry to finish line

10m KB Farmers Carry 21 Burpees over DB 21 DB Snatch 10m KB Farmers Carry 21 Burpees over bar 21 Power Cleans 10m KB Farmers Carry 15 Burpee over DB 15 DB Snatch 10m KB Farmers Carry 15 Burpee over bar 15 Power Cleans 10m KB Farmers Carry 9 Burpee over DB 9 DB Snatch 10m KB Farmers Carry 9 Burpee over bar 9 Power Cleans Farmers carry to finish lines

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

FINAL 21-15-9 Power Snatch 42.5/30kg Overbar Burpees Score = For Time FINAL VARIATIONS: Novice = Power Snatch 35/25kg Teen = Power Snatch 35/25kg Masters 50 = Power Snatch 35/25kg   All others, same as RX. 21-15-9 WORM GTOH Over Worm Burpees Score = For Time

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

// 5 MINUTE TIME CAP // “Little Isabel" For time: 30 Snatch (50kg / 35KG)

200 double unders 130  row calories 80 echo bike calories TC - 15 min

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

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