Author: The Black Book

For time:
18 Push-Presses
17 Sumo Deadlift High Pulls
16 Front Squats
15 Push-Presses
14 Sumo Deadlift High Pulls
13 Front Squats
12 Push-Presses
11 Sumo Deadlift High Pulls
10 Front Squats
9 Push-Presses
8 Sumo Deadlift High Pulls
7 Front Squats
6 Push-Presses
5 Sumo Deadlift High Pulls
4 Front Squats
3 Push-Presses
2 Sumo Deadlift High Pulls
1 Front Squat

50/35kg

Max deficit handstand push-up depth test

For time:
21-15-9
handstand push-up
power snatch 35/20

Every 2 minutes for 32 minutes:
1. 10 strict pull-up + 10 strict ring dip
2. 300m run
3. 2 rope climb
4. 10 burpee box overs 24″/20″

Deload week

Team workout for time:
3k ski
45 clean & jerk 50/35
45 toes to bar
2k ski
30 clean & jerk 50/35
30 toes to bar
1k ski
15 clean & jerk 50/35
15 toes to bar

Teams of three, one works at a time.

5 sets of 2 snatch balance
5 sets of 2 high hang snatch
5 sets of 2 hang snatch

Skillwork
muscle-up

3 rounds for quality:
10-8-6-4-2
Dumbbell squat snatch ladder

Deload week

Skillwork
handstand hold & walk

Partner workout,
Both go 5 rounds:
300m run
While other runs,
5 kb one arm strict press / arm
remaining time
kettlebell front rack hold

Deload week

Skill work
Pistol squat

Cossack squat, leg against the wall
10 reps/leg

4 rounds for quality:
8/leg box step-ups 20″
16 russian kettlebell swings
8/leg bulgarian split squat
rest 3 min between rounds

Deload week

Skill work
Toes to bar

3 rounds:
500 meters erg
25 sit-up
15 strict pull-up
rest 2 minutes