Author: The Black Book

Team workout

4 rounds every 5 minutes:
600m run
Amrap of rope climbs

Teams of 3. Everyone runs, rope climbs are split as desired.

Event demo
Pic: Marko Vallius

Power snatch + btn snatch grip thruster + tng power snatch
4 x 3 reps (2 x 33% 2x 40%)

Then 20 reps at 50% of the same complex.

Neon green team
Pic: Marko Vallius

Handstand skills

3 rounds of:
15 weighted sit-ups
10 turkish get-up
5 wallclimb

Blue team
Pic: Marko Vallius

Partner workout:
50 dumbbell snatch
50 dumbbell hang clean & jerk
50 burpees
50 dumbbell squat
50 dumbbell one-arm push press
50 dumbbell walking lunges
Rest untill 15 minutes. Then:
30 dumbbell snatch
30 dumbbell hang clean & jerk
30 burpees
30 dumbbell squat
30 dumbbell one-arm push press
30 dumbbell walking lunges

Split reps as 5’s.

Most of the judges. Big thank you!
Pic: Marko Vallius

Muscle-up technique

On the minute for 12 minutes:
1. 15 wallball 20/14
2. amrap of unbroken muscle-ups
3. rest

Podium finishers
Pic: Marko Vallius0

Partner workout

5 rounds:
300m run
20 burpee box overs

Both run, burpees are shared as desired.

THANK YOU GUYS!
Pic: Marko Vallius

Elina J.