Part A
5 RM Deadlift and 3 RM Back Squat​

Result is total kg (= 5 RM + 3 RM)

Tie break = after successful completion of Back Squat

Part B
Max Rep Shoulder to Overhead @50% of 3RM Back Squat​ (from Part A)

Result is Total KG (= Reps x KG)​

Tie break = after successful completion of STOH

Time Cap for whole Event 1A + 1B is totally 30min!

Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.

• Muscle-ups
• Double unders

Part A).
Skill Primer
Halted Clean Deadlift, Dip Muscle Clean & Press From Split Position
(5-8 sets x 2+2+3 / 0:03 pause below the knees)

Part B).
Tempo Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-65% / 0:05 from floor to hips)

Mave 3x3

2000m Row for time, every 1:30
3, 4 or 5 Wall walks*
Row for the remaining time
* Choose wall walk reps so that you have about 1:00 to row each round

Rest 8:00 before part B

B) 1000m Row for time, every 1:00
1 Rope climb
Row for the remaining time

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet
3 – 5 Supine dowel hip snap rollover drills

Amrap 12 min, bike as far as you can

Result is meters in 12min

EMOM X minutes:

• Y cal ski on odd minutes
• Z KBS @ 32/24kg on even minutes

Pick X, Y & Z

EMOM for 4 rounds
1) Gorilla rows
2) Russian twists
3) Alternating DB snatches
4) Rest