C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg

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!

Same weight
rest 2-3min between sets

Every 2.30min - rest 30sek between
SkiErg
Row
BikeErg

Then rest 3min
Tabata 20sek on 10off x 8
Sprint BikErg
Planke

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.

Partner Workout
30:00 AMRAP
50 Wallballs @9/6kg
200m run ( each)
30 Deadlifts @70/50kg
250m row ( each)
Goal: 3+rounds

Extra:
Lying Banded Hamstring Curl: 100 Reps AFAP

• Muscle-ups
• Double unders

@ Zone 2 Run 30 - 45 minutes

Deadlift 8-8-6-6-4