Author: The Black Book

3 Rounds for time of:
25 calories erg
25 wallball 20/14

”J.T.”
For time
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

”J.T.” scaled:
Dumbbell shoulder press
Box dips
Incline push-ups

Compare your score

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

then every 4 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10 barbell row
20 walking lunges (weighted)

As many rounds as possible in 30 minutes of:
300 meter run/ski
10 burpee box jump 24″/20″
rest

One runs at a time.

20 rounds of “Cindy”
5 pull-up
10 push-up
15 squat

You go I go.

Snatch balance complex

Snatch warm-Up

Every 90 seconds @40% 1RM power snatch
3 power snatch
2 x pause at top
2 x pause at high catch
2 x pause at low catch
2 x pause at low catch + top
2 x regular

For time:
50 box jump 24/20
45 calories erg
40 burpee
35 hang clean 50/35
30 L-pull-up

Mainsite workout

30-20-10 reps for time of:
35-lb. dumbbell/kettlebell thrusters
Toes-to-bars

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

then every 4 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10 hinge rows
15 back extension
20 walking lunges (weighted)

Team workout:

For time:
1k run
150 db/kb snatch alternating
120 power clean 40/30
90 goblet squat 32/24
60 push jerk 40/30

Teams of three. One works at a time.