WOD Explorer

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat

 5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: 10kg plate, abmat, 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 40 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat +10 kg plate

5 shuttle run 12 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 25 kg

„Worm & Rope Grinder“ Workout Format A + 15 kg Rucksack For Time – Team of 2 1. 21 Synchro Burpee Over Worm 2. 21 Worm Lunges 3. 3 Rope Climbs Dann: 4. 15 Synchro Burpee Over Worm 5. 15 Worm Thrusters 6. 5 Rope Climbs Dann: 7. 9 Synchro Burpee Over Worm 8. 9 Worm Clean & Jerks 9. 7 Rope Climbs B: Worm Squats – Lunges- Thruster + 10 kg Plate Carrier C: Worm DL - Squats - Lunges

For time 20 calorie Echo Bike 15 Double Dumbell Thrusters (10/15) 10 Synchro Single Arm Dumbbell Devils Press (10/15) 6 minute time cap

FOR TIME 60 cal Bike erg  40 Thruster  20 Bar over lateral burpees (sync) 24 m (8x3 m) HSW 20 Bar over lateral burpees (sync) 40 Thruster  60 cal Bike erg  (Weight: 50 kg) Time cap: 15 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 15 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya parkurun tamamlanma süresi üzerinden belirlenir. BIKE ERG Atletler, kategorilerine göre belirlenen kalori miktarını diledikleri şekilde paylaşabilirler. Toplam kalori tamamlandıktan sonra bir sonraki harekete geçilir. Atletler, antrenman süresince damper ayarını serbestçe değiştirebilir; oturarak veya ayakta pedal çevirebilirler. THRUSTER Atletler, kategorilerine göre belirlenen tekrar sayılarını diledikleri şekilde paylaşabilirler. İlk tekrar “cluster” şeklinde gerçekleştirilebilir. Squat pozisyonunda paralelin altına inilmemesi durumunda tekrar geçersiz (“no rep”) sayılır. Barın baş üstü pozisyonunda dirsek, omuz, kalça ve diz eklemlerinde tam ekstansiyon sağlanmaması halinde tekrar geçersiz (“no rep”) kabul edilir. SENKRON BURPEE OVER BARBELL Atletler harekete, barın iki yanında ve aynı yöne bakacak şekilde başlarlar. Senkronizasyon standardı; her iki atletin aynı anda göğüslerinin zemine temas etmesi ve eş zamanlı olarak barın üzerinden karşı tarafa sıçraması ile sağlanır. Bar üzerinden adımlayarak geçmek, partnerden farklı zamanda karşıya geçmek veya sıçrama esnasında bara temas etmek durumlarında tekrar geçersiz (“no rep”) sayılır. Atletler, her iki ayağın aynı anda yerden kesilmesi şartıyla istedikleri tekniği kullanabilirler. HANDSTAND WALK Atletler harekete, her iki eli başlangıç çizgisinin gerisinde olacak şekilde başlar. Her iki elin çizgiyi geçmesiyle hareket tamamlanmış sayılır. Atletlerin 3 metrelik blokları kesintisiz ve düşmeden tamamlamaları zorunludur. Blok içerisinde ayakların veya vücudun herhangi bir bölümünün zemine temas etmesi durumunda atlet başlangıç çizgisine geri döner. Atletler yürüyüşe istedikleri çizgiden başlayabilirler. Her iki atletin de en az bir adet 3 metrelik blok tamamlaması zorunludur. Kalan mesafe diledikleri şekilde paylaşılabilir. ------------------------------- Athletes position themselves behind the starting line and begin the workout when the time starts. The event duration is 15 minutes. Within this time, athletes aim to complete the event. The score is determined either by the total number of repetitions or by the time taken to complete the course. BIKE ERG Athletes may divide the prescribed calorie amount between them in any way they choose, according to their category. Once the total calories are completed, they move on to the next movement. During the workout, athletes may freely adjust the damper setting and may pedal either seated or standing. THRUSTER Athletes may divide the prescribed repetitions between them in any way they choose, according to their category. The first repetition may be performed as a “cluster.” If the athlete does not descend below parallel in the squat position, the repetition is considered a “no rep.” If full extension is not achieved at the elbows, shoulders, hips, and knees when the bar is overhead, the repetition is also considered a “no rep.” SYNCHRONIZED BURPEE OVER BARBELL Athletes start the movement on opposite sides of the barbell, facing the same direction. The synchronization standard requires both athletes’ chests to touch the ground at the same time and to jump over the bar to the other side simultaneously. Stepping over the bar, crossing at different times than the partner, or making contact with the bar during the jump will result in a “no rep.” Athletes may use any technique as long as both feet leave the ground at the same time. HANDSTAND WALK Athletes begin the movement with both hands behind the starting line. The movement is considered complete once both hands cross the line. Athletes must complete each 3-meter section unbroken and without falling. If the feet or any part of the body touches the ground within a section, the athlete must return to the starting line. Athletes may start walking from any line they choose. Each athlete must complete at least one 3-meter section. The remaining distance may be divided between them as they wish.

Part B 4 rounds: 30 Cal Ski 1 athlete working 10 Bar Muscle-Ups Any 2 athletes working 10 Thrusters All 4 athletes working 2 athletes with barbells 2 athletes with double dumbbells

Part B 4 rounds: 30 Cal Ski 1 athlete working 10 Bar Muscle-Ups Any 2 athletes working 10 Thrusters All 4 athletes working 2 athletes with barbells 2 athletes with double dumbbells

Dumbbell Trouble For Time: 27-21-15-9 Burpee over Dumbbell Dual DB Thruster Please see the official briefing for detailed information. 

60/52/45cal row 30 thruster 40/30  15 BMU 40/30/20cal row 20 thruster 50/35 10 BMU 20/17/15cal row 10 thruster 60/45 5 BMU 24m handstandwalk

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

Workout 3: For Time: (Teams of 4: MMMF) (Relay) Partners 1+2: 6 Rounds (Alternating rounds between partners - I go, You go, 3 Rounds each) 12 Calorie Row 3 Wall Walks (Male) / 2 Wall Walks (Female) Partners 3+4: 6 Rounds (Alternating rounds between partners - I go, You go, 3 Rounds each) 12 Thrusters (40kg / 30kg) 6 Bar Muscle-Ups (Male) / 2 Bar Muscle-Ups (Female) Whole Team 1+2+3+4: 8 Rounds 12 Calorie Row 6 Thrusters (40kg / 30kg)

For Time: 42 Box Jump over 72m Shuttle Run 36m Version of DB Lunges 42 (db) DB Thruster -> TieBreaker xxm/reps Gymnastics Movement TimeCap: 14 minutes * For all standards and weights read the movement standards on the scorecard!

AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4  8 BB Thrusters 4 Shots in Target

QWOD 24.1 FOR TIME 18’ TIME CAP 500m Row 21 Thrusters 21 Bar Facing Burpees 500m Row 15 Thrusters 15 Bar Facing Burpees 500m Row 9 Thrusters 9 Bar Facing Burpees 500m Row Rx M/F: 50/35kgs Master 35-39, 40+ M/F: 40/30kgs Advanced M/F: 40/30kgs Scaled M/F: 30/25kgs

For Time:  60 Box Jump Over 60 Hang Power Clean (43/30) | (35/25)  40 Chest to Bar Pull Ups | Jumping Pull Ups  40 STOH  20 Burpee Pull Ups 20 Thrusters  *Both athlete must perform at least 5 reps on each movemnt Cap : 10 minutes

EVENT 2 DEVIL’S REPS 4 intervals 2'30" on / 1'30" off 11/15 t2b 10 thrusters -in remaining time max double devil press RX: Thruster 40/50kg db: 17,5/22,5kg 4 intervals 2'30" on / 1'30" off 8/12 t2b 10 thrusters -in remaining time max double devil press AD/MS: Thruster 30/40kg db: AD: 15/20kg 4 intervals 2'30" on / 1'30" off 11/15 t2r 10 thrusters -in remaining time max double devil press SC: Thruster 20/30kg db: 10/15kg

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

Marbella Championship Online Qualifier WOD1 The deadline to submit your scores for this WOD is 9th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 9 de mayo a las 23:00 CEST **En Castellano Abajo  **English: Elite/RX/Intermediate Male/Female For Time (8’ TC) A) 60 Pull-ups 30 2DB Thrusters ♂22.5/♀15kg ♂1000/♀800m Row Reps = 190/170 **Castellano: Por Tiempo (TC 8’) A) 60 Pull-ups 30 Thrusters con 2 Mancuernas ♂22.5kg / ♀15kg ♂1000m / ♀800m Remo Workout Flow: **English: Athletes will begin below the pull up bar. On 3-2-1 GO athletes will begin with the 60 Pull-ups, then 30 2DB Thrusters and finish with the row. The flow continues until the meter on the rower is completed, where the timer will be stopped and their time recorded.  **Castellano: Los atletas comenzarán debajo de la barra de dominadas. Al sonar 3-2-1 GO, los atletas iniciarán con 60 Pull-ups, luego realizarán 30 Thrusters con 2 Mancuernas y finalizarán con el Remo. El flujo continuará hasta que el monitor del remo marque la distancia completa, momento en el cual el cronómetro se detendrá y se registrará su tiempo. SCORE / PUNTUACIÓN **English: The score for this workout is the time to complete the required work. If the required work is not completed within the timecap the score will then become reps completed.  10m Row completed = 1 Rep.  E.I: 959 m Row = 95 Reps **Castellano: La puntuación de este workout será el tiempo total en completar el trabajo requerido. Si el atleta no logra finalizar dentro del Time Cap, su puntuación será el número total de repeticiones completadas. Conversión del Remo: Cada 10 metros remados equivalen a 1 repetición. Ejemplo: 959 m en el remo = 95 repeticiones. Movement Standards / Estándares de movimiento: **English: Pull-ups Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chin clearly passes over the bar. NOTE: Any style of pull-up is permitted as long as the criteria above are met. Hand grips are allowed but hand grips + tape on the bar are not. 2DB Thrusters  The dumbbells must first be lifted to the shoulders, the crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel), then locked out overhead. The rep is credited when hips, knees, and arms are fully extended.  The dumbbells are directly over, or behind, the middle of the body when viewed from the side.  NOTE: A squat clean is allowed, but not required, to start a set. Calorie Row  Only Concept 2 Rower is allowed. The monitor must be set to 0 at the beginning of the row. The monitor must count up the meter. Any damper setting may be used at any time. Remain seated until the monitor clearly reads the number of meters required. **Castellano: Dominadas Cada repetición debe comenzar con los brazos completamente extendidos y los pies sin tocar el suelo. Se permite cualquier tipo de agarre. La repetición será válida cuando la barbilla pase claramente por encima de la barra. NOTA: Se permite cualquier estilo de pull-up, siempre que se cumplan los criterios anteriores. Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta adhesiva en la barra. Thrusters con 2 Mancuernas (2DB Thrusters) Las mancuernas deben primero ser llevadas a los hombros. En la posición baja, el pliegue de la cadera debe pasar claramente por debajo de la parte superior de las rodillas (por debajo del paralelo). La repetición será válida cuando las caderas, rodillas y brazos estén completamente extendidos con las mancuernas bloqueadas sobre la cabeza o ligeramente detrás de la línea media del cuerpo (vista lateral). NOTA: Se permite iniciar el set con un Squat Clean, pero no es obligatorio. Remo por Calorías (Calorie Row) Solo se permite el uso del remo Concept2. El monitor debe estar en 0 al inicio del remo. El monitor debe contar los metros de forma ascendente. Se permite utilizar cualquier configuración del damper en cualquier momento. El atleta debe permanecer sentado hasta que el monitor marque claramente la cantidad de metros requerida. Possible No Reps / Posibles No Reps: **English: Pull-ups ❌Starting a rep without full extension of the arms. ❌Not passing the chin clearly over the bar 2DB Thrusters  ❌Squatting to parallel or above parallel (the hip crease is at or above the knee).  ❌Lowering the dumbbells before reaching full extension of the knees, hips, or arms. ❌Finishing with the dumbbells in front of the body. Calorie Row  ❌Standing up from the rower prior to reaching the meters required. ❌Starting the rower without the monitor sets to 0. **Castellano: Pull-ups ❌ Iniciar la repetición sin una extensión completa de los brazos. ❌ No pasar la barbilla claramente por encima de la barra. Thrusters con 2 Mancuernas (2DB Thrusters) ❌ Hacer la sentadilla a la altura de la rodilla o por encima (el pliegue de la cadera no pasa claramente por debajo). ❌ Bajar las mancuernas antes de alcanzar la extensión completa de rodillas, caderas y brazos. ❌ Finalizar la repetición con las mancuernas delante del cuerpo, en lugar de alineadas sobre la cabeza o ligeramente detrás de la línea media. Remo por Calorías (Calorie Row) ❌ Levantarse del remo antes de alcanzar los metros requeridos en el monitor. ❌ Comenzar el remo sin haber reiniciado el monitor a 0 antes de iniciar la prueba. How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations  IMPORTANT: The rower monitor must be clearly visible in the video. If our judges cannot see the monitor, the score will be rejected.  Recommended App for Recording We recommend using WODProof to record your workout with a built-in timer. WODProof is available for iOS and Android devices.  Filming Requirements No background music that could result in YouTube copyright blocks. Film all necessary equipment: Pull-up bar (tape verification). Dumbbells (weight verification). Rower (Concept2). The timer must be visible and counting up throughout the entire workout. Athletes must record the total elapsed time of the workout. Videos must be uncut and unedited to accurately display performance. Ensure that all movements are clearly visible and meet movement standards. Videos recorded with a fisheye lens or similar distortion effects may be rejected. Camera angle: 45-degree angle for all movements. Athletes must face the camera during all movements. The entire athlete must remain visible during the row, and the rower monitor must be clearly readable. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación  IMPORTANTE: El monitor del remo debe ser claramente visible en el vídeo. Si nuestros jueces no pueden verlo, la puntuación será rechazada.  Aplicación Recomendada para Grabar Recomendamos usar WODProof para grabar el entrenamiento con un temporizador integrado. WODProof está disponible para iOS y Android.  Requisitos de Grabación No usar música de fondo que pueda provocar bloqueos por derechos de autor en YouTube. Filmar todo el equipo necesario: Barra de dominadas (verificación de cinta). Mancuernas (verificación de peso). Remo (Concept2). El temporizador debe estar visible y contar en ascendente durante todo el entrenamiento. Los atletas deben grabar el tiempo total transcurrido del entrenamiento. Los vídeos deben ser sin cortes ni ediciones para reflejar fielmente el rendimiento. Asegurar que todos los movimientos sean claramente visibles y cumplan con los estándares. Los vídeos grabados con un objetivo ojo de pez o efectos de distorsión pueden ser rechazados. Ángulo de la cámara: Ángulo de 45 grados para todos los movimientos. Los atletas deben mirar hacia la cámara en todos los movimientos. El atleta debe permanecer completamente visible durante el remo y el monitor del remo debe ser claramente legible. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations: **English: Dumbbells parallel to the pull-ups bar Rower on the diagonal **Castellano: Las mancuernas deben colocarse en paralelo a la barra de dominadas. El remo debe estar colocado en diagonal.

Minut 20:00 - 26:00 (mm:ss) TC 6min. Herrar/Damer 13-10-7/10-8-6 av: Thruster 50/40 kg Cal Echo bike (Rogue) Flöde Atleten startar del B ståendes upprätt vid skivstången och först när tiden startar får atleten böja sig ner och ta tag i skivstången. Atleten genomför sedan 13/10 thrusters, tar sig till echo biken och utför 13/10 kalorier innan denne återvänder till skivstången. Andra varvet genomförs 10/8 thrusters följt av 10/8 kalorier på echo bike. Avslutande varvet genomförs 7/6 thrusters följt av 7/6 kalorier på echo bike,. Tid tas när echo bike slår över på 7/6 kalorier på sista varvet. Utrustning  Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett framifrån i thrusters med skivstång för att kunna bedöma djup i bottenläget samt utlåsning i toppläget. Echo bike filmas så att displayen är tydligt synlig.

For Time, TC 10min: Team Run around the Block 15 unbroken synchro double dumbbell thrusters Team Run 12 unbroken synchro double dumbbell thrusters Team Run 9 unbroken synchro double dumbbell thrusters *Weights: Advanced 2x @22.5kg/15kg Scaled 2x @15kg/10kg

For time 8 synchro shuttle run 20 thruster (40/25) 8 synchro burpee over bar 40 squat clean (40/25) 8 synchro shuttle run 60 Deadlift (60/45) 8 synchro burpee over bar TC: 12' *1 Sh. Run = 2×8m

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (50/35kg) 3 Lateral BotB 5 Thruster (50/35kg) 4 Lateral BotB 5 Thruster (50/35kg) 5 Lateral BotB ...

26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (42.5/30kg) 3 Lateral BotB 5 Thruster (42.5/30kg) 4 Lateral BotB 5 Thruster (42.5/30kg) 5 Lateral BotB ...