Starting Time 9:00
EVENT 1.
EVENT 2.
EVENT 3.
FINAL EVENT
Podium Ceremony

For time:
4-8-16-20-16-8-4
Deadlifts
Box step ups

"AMRAP 8'
4 Rope Climb
8 Synch. Pull up
8 Synch. OHS @30/20kg
2' Rest
AMRAP 8'
4 Rope Climb
10 Synch. Pull up
10 Synch. OHS
2' Rest
AMRAP 8'
4 Rope Climb
12 Synch. Pull up
12 Synch. OHS @30/20kg
"

10-9-8-7-6-5-4-3-2-1
Deadlift 135/95
Hang power clean
Push press

• same weight for all movements. Only 1 barbell per person.

4 RFQ
5 deficit deadlift
10 SDHSPU
5 strict pullups

Single arm rows (5 x 10) each arm. Fast row + hold + slow down.
45sec rest between sets.

Then
Wide grip push ups (3 x 10)
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

A.
5 x
10 Bench press
10 Strict pull-up

B.
5 x
8 Chin-up pegboard
12 Strict dip

C.
3 x
15 Push-up
”21’s” Bicep curl (barbell)

D.
Tabata:
Banded bicep curl&Banded tricep ”curl”

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running

50 min walking

For time
3-6-9 Bar muscle up
10-20-30 DU
6-9-12 power clean 60/45

TC. 20min