WOD Explorer

Every 3minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 22,5kg 20 Wall-Walks 40 Toes to bar 20 Muscle Ups Into: Max m. Handtstandwalk (2m. Segmente)

ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50  SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 

ELITE FOR TIME 48 METER HANDSTAND WALK 16 HANDSTAND PIROUETTES 12 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 25 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES RX FOR TIME 48 METER HANDSTAND WALK 12 HANDSTAND PIROUETTES 6 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 20 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES BUY-IN EVERY 4 MINUTES 15 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER OVERHEAD WALKING LUNGES @ 22.5/15 KG 32 METER HANDSTAND WALK (2 METER UNBROKEN) BUY-IN EVERY 4 MINUTES 20 SYNC. PULL-UPS  15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES SCALED FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER DUMBBELL OVERHEAD WALK @ 30/22.5 KG 32 METER ASSISTED HANDSTAND WALK BUY-IN EVERY 4 MINUTES 20 PULL-UPS - TO SHARE (NO BUTTERFLY PULL-UPS) 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 15/10 KG TIME CAP: 12 MINUTES

ELITE FOR TIME 30 SNATCHES TO SHARE 90/60 DIRECTLY INTO 5 SNATCHES TO SHARE 110/72.5 TIME CAP: 10 MINUTES RX FOR TIME 30 SNATCHES TO SHARE 85/55 DIRECTLY INTO 5 SNATCHES TO SHARE 105/67.5 TIME CAP: 10 MINUTES MASTER 35+ FOR TIME 30 SNATCHES TO SHARE 70/47.5 DIRECTLY INTO 5 SNATCHES TO SHARE 90/65 TIME CAP: 10 MINUTES INTERMEDIATE FOR TIME 30 SNATCHES TO SHARE 60/42.5 DIRECTLY INTO 5 SNATCHES TO SHARE 80/52.5 TIME CAP: 10 MINUTES SCALED FOR TIME 30 SNATCHES TO SHARE 50/32.5 DIRECTLY INTO 5 SNATCHES TO SHARE 70/45 TIME CAP: 10 MINUTES

ELITE FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 60 / 43 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 60 / 43 KG 10 SYNC. RING-/BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 60 / 43 KG TIME CAP: 9 MINUTES RX FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 10 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG TIME CAP: 9 MINUTES MASTER 35+ FOR TIME 15 BAR MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 10 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 5 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG INTERMEDIATE FOR TIME 20 CHEST-TO-BAR PULL-UPS TO SHARE 10 SYNC. THRUSTERS 42.5 / 30 KG 15 CHEST-TO-BAR PULL-UPS TO SHARE 15 THRUSTERS TO SHARE 42.5 / 30 KG 10 SYNC. CHEST-TO-BAR PULL-UPS 20 THRUSTERS TO SHARE 42.5 / 30 KG TIME CAP: 9 MINUTES SCALED FOR TIME 20 PULL-UPS TO SHARE - NO BUTTERFLY 10 SYNC. THRUSTERS 35 / 25 KG 15 PULL-UPS TO SHARE - NO BUTTERFLY 15 THRUSTERS TO SHARE 35 / 25 KG 10 SYNC. PULL-UPS - NO BUTTERFLY 20 THRUSTERS TO SHARE 35 / 25 KG TIME CAP: 9 MINUTES

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

ELITE  FOR TIME 60 DEADLIFTS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES RX FOR TIME 60 DEADLIFTS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 30 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES SCALED FOR TIME 60 DEADLIFTS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 30 LEG RAISES 40 HANG CLEANS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 20 LEG RAISES 20 GROUND TO OVERHEAD 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 10 LEG RAISES TIME CAP: 12 MINUTES

ELITE | RX | MASTER 35+ FOR TIME 5 ROUNDS 2 ROPE CLIMBS TO SHARE 4 SYNC. DOUBLE DUMBBELL DEVIL PRESSES 2 x 22.5 / 15 KG TIME CAP: 8 MINUTES INTERMEDIATE FOR TIME 5 ROUNDS 2 ROPE CLIMBS TO SHARE 4 SYNC. DOUBLE DUMBBELL DEVIL PRESSES 2 x 15 / 10 KG TIME CAP: 8 MINUTES SCALED FOR TIME 5 ROUNDS 1 ROPE CLIMBS TO SHARE 4 SYNC. DUMBBELL DEVIL PRESSES 1 x 22.5 / 15 KG TIME CAP: 8 MINUTES

20min time cap 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 70 cal row + 70 cal ski SCORE = FOR TIME

18min time cap Each athlete set a 5RM Front squat from the floor SCORE A = COMBINED BEST LIFTS Remaining time in 18min time cap Each athlete set 1 hang clean + 1 STOH SCORE B = COMBINED BEST LIFTS

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

7min time cap In waterfall relay style, each athlete will perform, 8 sandbag squats @ 40kg 4 sandbag to shoulder 30m sandbag carry 6 DB thrusters @ 2x15kg 1 rope climb Run to finish line SCORE = FOR TIME

2 Rounds of: 20 Burpee over fence 200m Swim ---- Women Masters 40-44 Women Masters 45+ Women Scaled For time: 20 Burpee over fence 200m Swim 20 Burpee over fence 100m Swim

On a 7-minute clock Part A For time (cap: 5min) 30 Chest to bar pull-ups 15 Box jump over @70/60cm 30 dual DB shoulder to overhead @2x22.5/15kg 15 Box jump over @70/60cm 30 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Men Masters 35-39   Men Masters 40-44  are performing the workout as prescribed! --- Men Scaled: On a 7-minute clock Part A For time (cap: 5min) 20 Chest to bar pull-ups 15 Box jump over @70cm 30 single DB Shoulder to overhead @22.5kg 15 Box jump over @70cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Women Masters 40-44 Women Masters 45+ Women Scaled On a 7-minute clock Part A For time (cap: 5min) 20 Pull-ups 15 Box jump over @60cm 30 single DB Shoulder to overhead @15kg 15 Box jump over @60cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead

For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean Men @90-100-110-120-130kg Women @65-70-75-80-85kg ---- Men Masters 35-39 Men Masters 40-44 For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @80-90-100-110-120kg --- Men Masters 45+ Men Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @60-70-80-90-100kg --- Women Masters 40-44 Women Masters 45+ Women Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @40-45-50-55-60kg

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

Max Hang from a Bar Do not use any gloves or grips - its all about maximum hang time!!! For scoring, enter the minutes and seconds as reps: i.e 3m35 --> 335 10m56 --> 1056

For Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg

For the highest single loading: 0:00 - 4:00 In Situ Warm Up 4:00 - 5:00 Loading and Declaration 5:00 - 5:30 First Clean Attempt 5:30 - 6:30 Loading and Declaration 6:30 - 7:00 Second Clean Attempt 7:00 - 8:00 Loading and Declaration 8:00 - 8:30 Third Clean Attempt

For Maximum Distance: 4:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 3:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 2:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 1:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition A 20m distance bonus is awarded for each successful target strike. Each round of skiing therefore has a potential 100m bonus potential from successful target strikes.

For Time: 11-9-7 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

For the highest single loading: 0:00 - 4:00 In Situ Warm Up 4:00 - 5:00 Loading and Declaration 5:00 - 5:30 First Clean Attempt 5:30 - 6:30 Loading and Declaration 6:30 - 7:00 Second Clean Attempt 7:00 - 8:00 Loading and Declaration 8:00 - 8:30 Third Clean Attempt

For Time: 9-7-5 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

5km Run

2RFT: (Cap 5:00) 4x Ground to Overheads 80/52kg 15m Handstand Walk Forward 4x Ground to Overheads 80/52kg 7.5m Handstand Walk Backward For Time: (Cap 5:00) 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Double Dumbbell Overhead Lunge 2x 22.5/15kg

For Time: MF1 12x Shared Deadlifts 145/95kg (NMWR*) 6x Rope Climbs** 8x Shared Deadlifts 145/95kg (NMWR*) 4x Rope Climbs** MF2 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 15m Handstand Walk (Shared NMWR***) MF3 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 30m Handstand Walk (1x Forward, 1x Backward)(Shared NMWR***) *No Minimum Work Requirement **Shared equally ***Athletes from other pairs may swap in

For Time: 5km Sandbag/Rope Run

For Time: 2 Rounds 30x Synchro TTB (2:1, MMF) 20x Worm Squats 15x Synchro Burpees Over Worm 30x Synchro TTB (2:1, MFF) 20x Worm Squats 15x Synchro Burpees Over Worm