"Daniel"

50 pullups
400 meter run
21 thrusters @43/30kg
800 meter run
21 thrusters
400 meter run
50 pullups

Timecap: 30 mins

EMOM24
1. 8-10 Bulgarian split squats (R)
2. 8-10 Bulgarian split squats (L)
3. 8-10 One leg deadlift (R)
4. 8-10 One leg deadlift (L)
5. One leg wall sit (20-30sec) (R)
6. One leg wall sit (20-30sec) (R)
7. Sumo dl @100kg /70kg
8. Rest

*This workout takes 23minutes. You start every new movement every minute. First you do the bulgarian split squats with your right leg and rest the remaining time of that minute and the next minute you continue with your left leg and so on.
All the movements will be done 3 times.

Tavallinen hoover pito 1 x 5min.
- Hooverpito vastakkaiset käsi ja jalka ilmassa 3 x 30s./puoli
- Kylkihoover sekä tuki- että ojennettu käsi suorina 2 x 60s./puoli

• 2 kierrosta 12 kylkitaivutus seisten (oik) @28kg 12 kylkitaivutus seisten (vas) @28kg 12 + 12 selkäliike vastakkaisten käden + jalan nostoilla 2 x 2,5kg kiekoilla 20 selkäliike tasanostoilla 16 (/32) russian twist @15kg 16 ghd selkä

3 rounds for time of:

• 50-m lunge in AFSAP
• 1 burpee per lunge step taken

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”