MONDAY 27 March 2023

Warm-up
2x
10 Ring rows
10 KB Deadlifts
10 KB Swings

10 Feet assisted Ring dips/DB Box Dips
10s Rope hang/10 rope rows

1x (bar)
10 Pause Deadlift (1s below knee)
10 Deadlift + Hold 1s at lockout after each rep

S&T
15 Minutes
Ring MU/Bar MU/Box MU/C2B/Kipping swing
*Focus on efficiency in the swing (no flapping legs, dropping back into the swing)

Warm up to 70% of 1RM deadlift.

Workout
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft

♀/♂ 50% 60% 70%

Quarterfinals weights:

♀ 70, 80, 100 kg
♂ 100, 120, 140 kg