WOD Explorer

3 Minute AMRAP  45 Toes To Bar  30 Chest To Bar Pull Ups 15 Bar Muscle Ups  rest 3 minutes  3 Minute Window 100 DUs  Max Squat Clean to Overhead  Weight: 185/125lbs (83/56kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (80kg/50kg) 30 Box Jump Overs 8 Shoulder to Overhead (80kg/50kg) 20 Toes To Bar 6 Clean and Jerk (80kg/50kg) 4 Rope Climbs

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (70kg/45kg) 30 Box Jump Overs 8 Shoulder to Overhead (70kg/45kg) 20 Toes To Bar 6 Clean and Jerk (70kg/45kg) 4 Rope Climbs

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

FOR TIME 9 Shuttle Run (10m + 10m) 30 Wall Balls (6kg/4kg) 10 Power Cleans (35kg/20kg) 25 Box Jump Overs 8 Shoulder to Overhead (35kg/20kg) 15 Toes To Bar 6 Clean and Jerk (35kg/20kg) 3 Rope Climbs (3.5m)

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

AMRAP 12 MINUTES  8/10 Echo bike calories  3,6,9,12,15… etc  Power clean and jerk Synchro toes to bar Rx/ Masters 80-99 8/10 Echo bike calories 43/60 kg barbell Masters 100+ 8/10 calories 38/52 kg TTB split not synch Scaling option 5/8 calories 30/43 kg barbell Synchro knee raises RULES Each element must be completed and credited by the judge for the next movement to be unlocked. 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.   MASTERS 100+  The same movement standards apply however the TTB are not synchro. Instead athletes will split the reps as they wish between them - one athlete can perform all the reps if desired.

40/36/32 cal RowErg 30 TTB 20 Burpee over rower 10 Wall walks 20 Burpee over rower 30 TTB 40/36/32 cal RowErg Remaining time max reps box jump over

Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 T2B Runde 2+4: 15 Hang Power Snatch 40/30 kg. XX synkrone alternating db snatch 22,2/15 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde.

 AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps  MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden,  jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt.  Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden.  Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt.  Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein.  Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen.  Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt.  T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep.  WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

WOD 3 For time 10´ time cap 2 RONDAS (1º ronda pareja 1 hombre-mujer/2º ronda pareja 2 hombre-hombre) 1º RONDA 1º pareja 36 cal row (20cal hombre/16cal mujer) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro Intermedio 80/50 Scaled 60/40 CAMBIO DE PAREJA 2º RONDA 2º pareja 40 cal row (20cal hombre/20cal hombre) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro (Mientras un atleta rema 20/16 cal, el otro debe hacer los 20 Line facing burpees) WOD 3 For time 10' time cap 2 ROUNDS (Round 1: Male-Female Pair 1 / Round 2: Male-Male Pair 2) ROUND 1 Pair 1: 36 cal row (20 cal male / 16 cal female) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized Intermediate 80/50 Scaled 60/40 PARTNER CHANGE ROUND 2 Pair 2: 40 cal row (20 cal male / 20 cal male) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized (While one athlete rows 20/16 cal, the other must do the 20 line-facing burpees)

90 Heavy Rope Double-Unders (Share As You Wish) 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] 27 Synchronized Toes-To-Bar 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] Heavy Rope: https://bit.ly/heavyropeblor Athens Throwdown will provide the Heavy Ropes during the workout. Do you want to try it in advance? Use the discount code ATHENS10

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

25.1A /TIME CAP 7 min/ BUY IN 30 CALORIE ROW 3 ROUNDS 9 POWER CLEANS 6 BAR FACING BURPEES 9 T2B / KNEES RAISES (Scaled Women Only) *REST 1 min 25.1B /TIME CAP 4 min/ 1 REP MAX CLUSTER MEN (Power Cleans) Rx 80kg  |  Masters 70kg  |  Advanced 60kg  |  Scaled 50kg WOMEN (Power Cleans) Rx 55kg  |  Masters 45kg  |  Advanced 45kg  |  Scaled 35kg

AMRAP 12min: 15 D-ball Clean to Platform 50/30kg on 100cm 15 Toes to bar 15 D-ball lunge 50/30kg 50 Double under One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in 12min. Score B is number of calories done in 12min.

WOD 1A (TC 8 min) 1 RM bänkpress 1 min vila WOD 1B (TC 3 min) Max rep toes-to-bar

AMRAP 10 min 10 DU 10 T2B 10 PU

Event 3: MF/MF - BW/Mix For Time: 2 Rounds: (each pair) 14 Synchro T2B 13 Synchro Box Jump Overs @ 24'' 12 Synchro KB Snatch @ 24/16kg ---1min Rest--- 2 Round Relay: (all 4) 10m HSW Cap: 12min * Each pair does 2 rounds before switching, HSW is a Relay of all 4 ** HSW is in 5m each way, 2x2.5m Segments *** Time is called once the last athlete touches the wall after the final HSW

For Time: 80/64cal Row 40 T2B 80 Wall Balls 40 T2B 80/64cal Row Time Cap: 20min

FOR TIME ELITE/RX 40 toes-to-bar 30 box jump overs 60/50 20 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar MASTER 35+ 40 toes-to-bar 30 box jump overs 60/50 15 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar INTERMEDIATE 30 toes-to-bar 30 box jump overs 60/50 15 chest-to-bar pull-ups 30 box jump overs 60/50 30 toes-to-bar SCALED 40 leg raises 30 box jump overs 60/50 20 ring rows 30 box jump overs 60/50 40 leg raises TIME CAP: 10 MINUTES Please make sure you read and fully understand the workout description and movement standards.

Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void.  QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower.  - Remain seated until the monitor clearly reads prescribed calories.  WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease.  BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.