WOD Explorer

AMRAP 8 45s on / 15s off  25 Single DB Box Step Ups (20")  50 Toes to Rings  max. Single Arm Devils Press  SC : 1x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

AMRAP 8 45s on / 15s off  25 Dual DB Box Step Ups (20")  50 Toes to Bar  max. Dual DB Devils Press  RX : 2x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

EVENT 3 "Flat tire 4.0" 3 Rounds for reps AMRAP 2' Category 2 & Category 3 ahtletes work together Byu-in: (shared by both athletes) 10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max synchronized line facing Burpees Cash-out: (done by one athlete) 10/7 cal. Echo Bike --- AMRAP 2' RX Athlete Byu-in:  10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max line facing Burpees Cash-out:  10/7 cal. Echo Bike *Score is the total number of burpees accumulated by the team.

8' AMRAP 8 WALL BALL 8 TOES TO BAR 8 BURPEE BOX JUMP OVER

8' AMRAP (baby steps) 28 WALL BALL 18 KNEE TO CHEST  8 BURPEE BOX JUMP OVER  8' AMRAP (lady steps) 28 WALL BALL 18 T2B 8 BURPEE BOX JUMP OVER 

150 DU 30 cal Ski 32 TTB  100 DU 24 cal Ski 22 TTB  50 DU 15 cal Ski 12 TTB  + max reps Wall Walks

Event 3 – “Rise & Remember” לזכרו של חברנו רפ״ק אלכסיי שמקלוב ז״ל For Max Reps E1.5MOM × 9 Rounds Workout Flow – Every 1.5 Minutes: 10 / 8 Calories Row 6 Handstand Push-Ups 6 Toes to Bar Max Box Step Ups Over 60/50cm – No Weight!  Score: Total Box Step Ups Over Scaled Version: 10 / 8 Calories 12 Hand Release Push-Ups 10 Sit-Ups Max Box Step Ups Over 60/50cm – No Weight!  T.C=13.5 min

2´ON/1´OFF/2´ON/1´OFF/3´ON -10 Cal Row/Echo bike (each) -10 Synchro toes to bar -Max Hang Snatch @40/30 Kg Hasta completar 75 reps

0-8' - Max Distance Row 2'-4' - Max T2B 6'-6'40" - Max Ton thruster (A) 7'20 -8' - Max Ton thruster (B)

Team Series Woche 2:  3x 4 min on/ 1 min off  40/36/32 Cal Row 32/29/26 25 Wall Balls  Max Reps  Veteran: 1) Toes to Bar 2) CTB 3) BMU  Rookie: 1) Knee Raises 2) Jumping Pull ups 3) Toes to Bar  Scoring entsprechende Punktzahl je nach Runde:  Veteran: 1 CTB = 2 Punkte/ 1 BMU = 3 Punkte  Rookie: 1 Jumping Pull ups= 2 Punkte/ 1 Toes to Bar = 3 Punkte 

4 Burpee shuttle run (10 + 10 m) 4 Clean and jerk 4 DB snatch 2 Muscle up/ 4 C2B pull up/pull ups 4 Toes to bar 4 sHSPU/ kHSPU/wall walks 8 wall balls TC - 4 min

FOR TIME CASH IN 40 HAND STAND PUSH UP FACING THEN 20m HSW (UBK = 10m) 15 CHEST TO BAR 25 TOES TO BAR 10 PULL OVER 25 TOES TO BAR 15 CHEST TO BAR 20m HSW (2 360) TC 8´

PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups  (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press  (split as you wish)   ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups  (split as you wish) 40 Wall Balls  (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters  (split as you wish)    ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR *(2 x 30 / 2 x 22.5 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR *(2 x 22.5 / 2 x 15 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR / KNEE TO ELBOW *(2 x 15 / 2 x 12.5 kg)

12 - MINUTES AMRAP 5 DEVIL PRESS* 10 BOX JUMP STEP DOWN 15 TOES TO BAR / KNEE TO ELBOW *(2 x 15 / 2 x 12.5 kg)

2:30 on / 1:00 off x 3 sets Buy in: 21 Toes to Bar 18 Cals Bike 15 Box Jump Over (24'') Then : Goal : Sled Pull - 15m (200kg) (Last round will be 3.5 minutes work)

Marbella Championship 2026 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 (10’ TC) A) ♂800/♀600m Row 60 Toes to bar 40 2DB Box step over ♂22.5/♀15kg (♂60/♀50cm) Reps = 180/160 **Castellano: Por Tiempo (TC 10’) A) ♂800/♀600m Row 60 Toes to bar 40 2DB Box step over ♂22.5/♀15kg (♂60/♀50cm) Workout Flow: **English: Athletes will begin seated on the rower. On 3-2-1 GO athletes will begin with the distance on the row, then 60 Toes to bar and finish with 40 2DB Box Step Over. The flow continues until the last rep of the 2DB Box step over is completed, where the timer will be stopped and their time recorded.  **Castellano: Los atletas comenzarán sentados en el remo. Al sonar 3-2-1 GO, los atletas iniciarán con la distancia en el remo, luego realizarán 60 Toes to bar y finalizarán con los 40 2DB Box step over. El flujo continuará hasta que la última repetición del 2DB Box step over esté 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.  **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. Movement Standards / Estándares de movimiento: **English: 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. Toes to bar Athletes begin by hanging from the pull-up bar with arms extended.  The heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time.  Any part of the feet may make contact with the bar.  Hand grips are allowed but hand grips + tape on the bar are not. 2DB Box step over Each rep begins with BOTH feet touching the ground.  The dumbbells can be held in any position.  Only the feet may make contact with the box.  Both feet must make contact with the top of the box.  The hips and knees do NOT need to reach full extension on the top of the box. The dumbbells may not rest on the thigh or make contact with the box at any point during the completion of the rep. Athletes MUST step down from the top of the box. The rep is credited when: Both feet touch the ground on the opposite side of the box with the dumbbells held by the athlete.  Athletes do NOT need to alternate their lead leg after every rep.  **Castellano: 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. Toes to bar Los atletas comienzan colgados de la barra de dominadas con los brazos extendidos. Los talones deben pasar por detrás de la barra en cada repetición. Se permite agarre en pronación, supinación o mixto. La repetición será válida cuando ambos pies toquen la barra simultáneamente entre las manos. Cualquier parte de los pies puede hacer contacto con la barra. Se permiten hand grips, pero NO está permitido el uso de hand grips + cinta en la barra. 2DB Box step over Cada repetición comienza con ambos pies tocando el suelo. Las mancuernas pueden sujetarse en cualquier posición. Solo los pies pueden entrar en contacto con el cajón. Ambos pies deben tocar la parte superior del cajón. Las caderas y las rodillas NO necesitan extenderse completamente en la parte superior del cajón. Las mancuernas no pueden apoyarse en los muslos ni entrar en contacto con el cajón en ningún momento durante la ejecución de la repetición. Los atletas deben bajar del cajón caminando (step down). La repetición se considera válida cuando: ambos pies tocan el suelo en el lado opuesto del cajón con las mancuernas sujetadas por el atleta. Los atletas NO están obligados a alternar la pierna de apoyo en cada repetición. Possible No Reps / Posibles No Reps: **English: Row  ❌Standing up from the rower prior to reaching the meters required. ❌Starting the rower without the monitor sets to 0. Toes To Bar  ❌The athlete is not beginning by hanging from the pull-up bar with arms extended.  ❌The heels are not being brought back behind the bar.  ❌Both feet are not in contact with the bar between the hands at the same time.  ❌Feet is not making contact with the bar.  2DB Box step over ❌Other parts than the feet are in contact with the box ❌Only one feet is making contact with top of the box  ❌Athlete is jumping down from the box **Castellano: 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. Toes to bar ❌ El atleta no comienza colgado de la barra con los brazos completamente extendidos. ❌ Los talones no se llevan hacia atrás pasando la línea vertical de la barra. ❌ Ambos pies no tocan la barra al mismo tiempo entre las manos. ❌ Los pies no hacen contacto con la barra. 2DB Box step over ❌ Otras partes del cuerpo, aparte de los pies, están en contacto con la caja. ❌ Solo un pie hace contacto con la parte superior del cajón. ❌ El atleta salta desde el cajón (en lugar de bajar caminando). 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: Rower (Concept2). Gymnastic bar (tape verification). Dumbbells (weight verification). Box (height verification; dimensions of the top of the box must be at least 38 centimeters x 38 centimeters) 60cm men / 50cm ladies. 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 Toes to bar and 2DB Box step over. 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: Remo (Concept2). Barra de gimnástica (verificación de cinta). Mancuernas (verificación de peso). Cajon (verificación de altura; dimensiones de la parte superior del cajón debe ser de al menos 38 cm x 38 cm) . 60cm hombres / 50cm mujeres 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 durante el Toes to bar y 2DB Box Step Over. 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.

#LTHEROWOD V16 AMRAP16 19 Burpees 18 TTB/Sit-Ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX 60/40              Scale 40/25          

50 Wall Ball Shots @9/6kg 40 Toes 2 Bar 30 Double Unders 20 Pull Ups 10 Burpee Box Jumps @24"/20" Time Cap: 10min WORKOUT FLOW The athlete completes 50 Wall Ball Shots, then 40 T2B, 30 Double Under, 20 Pull Ups and finishes the workout with 10 Burpee Box Jumps. MOVEMENT STANDARD Wall Ball Shot: The rep starts with a deep squat, hips below parallel and ends with the ball hitting the target clearly above the specified height (Men: 305cm, Women: 274cm). When picking up the ball the athlete does not need to stand up all the way but needs the hips below parallel with the ball off the ground. Toes 2 Bar: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with both feet touching the bar at the same time.  Double Under: With the athlete jumping, the rope needs to pass the feet twice in between jumps. Pull Up: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with the athletes chin over the bar. Strict, kipping and butterfly technique is allowed.  Burpee Box Jump: The rep starts with the burpee, chest and thighs are touching the ground before standing back up and ends with jumping on the box extending the hips and knees. Step down is required. VIDEO REQUIREMENTS The athlete, Wall Ball Target, Pull Up Bar, Rope and Box need to be visible throughout the workout. WODProof etc. is allowed. Before the workout starts, the athlete needs to film all weights and heights used in the workout.

"Triple Crown" is: As many rounds and reps as possible in 12 minutes of:   8/10 Echo bike calories  3,6,9,12,15... etc  Power clean and jerks Synchro toes to bar   43/60kg barbell Scaling option: 5/8 calories 30/43kg barbell RULES Each element must be completed and credited by the judge for the next movement to be completed. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1, Go!” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.  

Athletes 1 & 2 Part Two: Time Cap: 11 minutes (begins after Part One ends) Station A (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 Athletes must complete their assigned reps before switching. Only one athlete works at a time. Upon completion, rest for the remainder of the 11-minute cap.

“Wacky Jackie” For Time: Athletes 1&2 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) Athlete 3&4 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) -17min Cap

PART A.  AMRAP’8 60 Double Unders 30 Toes to Bar 10 Deadlift 100/65kg Rest: 2 min. PART B. (start at 10:00) For time 3000m row *Partners must change at least once on every movement.

0:00-6:00 1 CL + 1 FS + 1 S2O 6:00-8:00 rest 8:00-20:00 AMRAP 10 FS @ 75/55 10/8cal row 10 TTB

Intervals: 2-2-3 minute Rest 1 minute between intervals Interval: 5 Wall Walks 10 Toes to Bar Max Double DB Thrusters in the remaining time

For Time: 5 Synchro Burpees over Bar 10 Synchro Power Snatches (40/25) 20/16 Cal Echo Bike (each) 30 Synchro Wall Ball Shots (9/6) 40 Single Unders (each) 30 Synchro Front Rack Reverse Lunges (40/25) 20 Gymnastic Complex* 10 Synchro Power Cleans (40/25) 5 Synchro Thruster (40/25) TC: 15min *Gymnastics Complex:  2 Single Leg T2B (1 each leg) + 1 Pull-Up

Complete a rep target every 2 minutes before the window closes. Remaining time is rest. Unfinished reps carry over into the next window, losing your rest. Split reps however you like, I go you go. Rx: 0-2 mins: 30/26/22 cal airbike 2-4 mins: 30 hang power cleans (60/42.5kg) 4-6 mins: 40 toes to bar 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 pull-ups Scaled: 0-2 mins: 24/20/16 cal airbike 2-4 mins: 30 hang power cleans (42.5/30kg) 4-6 mins: 40 knee raises 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 jumping pull-ups Score is accumulated time taken to complete reps, or remaining reps if DNF. Teams aim to have the quickest time possible.

For Time 5 Rounds  10 Syncro Toes to Bar 10 Syncro Lateral Burpees over Bar 10 Syncro Thruster 40/30