Author: The Black Book

Team workout

12 rounds for time:
60 double-under
9 strict handstand push-up (or deficit push-up)
3 legless rope climb

In teams of three. Split repetitions as desired.

Power snatch + squat snatch
work up to a heavy set
then,
7×1 at 90% squat snatch

For time:
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

Compare your score

5 rounds for time of:
300m run
15 push-up
rest 1 min between the rounds

plank hold 3 x 45s rest 15s
sideplank 3 x 30 s rest 15s /side
reverse bridge plank 3x45s rest 15s

Every 5 minutes for 5 rounds:
20 calorie erg
10 db/kb deadlift
5 bar muscle-up /chest to bar pull-up

In teams of three,
18 rounds for time of:
10 thruster 42,5/30
10 toes to bar
10 burpee

Split repetitions as desired.

Clean & jerk
build up to a heavy set of
1+3