Author: The Black Book

Front squat
6 × 2
@80% 1RM front squat

For time:
45 Wallball
30 Toes to Bar
30 Wallball
20 Toes to Bar
15 Wallball
10 Toes to bar

20/14lbs

Compare your score

For time:
50 dumbbell/kettlebell snatch
40 burpee over box 24/20″
30 chest to bar pull-up
20 hang clean & jerk 60/40
10 muscle-up / strict ring dip

In 18 minutes as many rounds as possible of,
9 Chest to bar
9 KB swing 32/24kg
9 Wallball 20/14lbs
9 Front squat 60/45
9 Burpee box over 24/20

Teams of three, split repetitions as desired.

Clean & Jerk 1RM of the day

5-1
power cleans + hang cleans + power jerks
at 50% of your 1RM clean & jerk
alternating with a partner.

“Jerry”

For time:
run 1 mile
row 2 k
run 1 mile

Compare your score

In 8 minutes as many repetitions as possible:
15 wall balls
20 snatches 40/25 kg
20 wall balls
15 snatches 55/35 kg
25 wall balls
ME snatches 70/45 kg

This is a part from Unbroken -competition qualifier from 2015.

Back squat
6×4 @80%

4 rounds:
Every 3 minutes:
15 dumbbell deadlift
12 dumbbell lunges
9 dumbbell power cleans

Partner workout for time:
50 calories erg
50 pull-up
40 calories erg
40 box over jump 24″/20″
30 calories erg
30 hang clean & jerk 60/40
20 calories erg
20 knees to elbows
10 calories erg
10 thruster 60/40

Split repetitions as desired. 20 minute timecap.

Team workout for time:
120 db snatch
120 ring row
120 weighted lunges
120 push-ups

Split repetitions as desired. Teams of three.