Author: The Black Book

“Diane”

For time:
21-15-9
deadlift 102,5/70
handstand push-up

Compare your score

Front squat
6 x 2
at 80%

Accumulate:
hip thrust hold 4:00
knee stand hold 3:00
wallsquat 2:00
one-leg deadlifts 1×20 (10 / leg)

5 Rounds for time of:
6 power snatch 60/40
6 muscle-up

Team workout

For time:
150 box jumps, 30-in. box
150 kettlebell swings, 2 pood
150 knees-to-elbows

2-position cluster
work up to a heavy set
below knee – hang

As many rounds as possible in 20 minutes:
10 calories erg
10 burpee

Partner workout. Alternating movements.

“Karen”

150 wallballs for time
20/14

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

3 rounds for time of:
50 double-unders
40 sit-ups
30 push-ups