Author: The Black Book

3 rounds for time:
800m run
8 squat clean 60/40
16 chest to bar pull-up

3 rounds for time:
30 push-press 40/30
30 calories row

20 reps deadlift at 50% or less from estimated 1RM

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

3 rounds alternating with a partner,
10 ring rows
15 sit-up
20 walking lunges

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare your score

50% of desired max
perform 5 sets of power snatch in three different depths on the catch, with a three second pause.

build to a daily max in power snatch

then,
1 snatch + 3 overhead squat at 80%
for 5 sets

“Helen”

3 rounds for time:
400m run
21 kbs 24/16
12 pull-up

Compare your score

3 rounds for time of:
21 deadlift 80/55
18 wallball 20/14
15 box over jump 24/20″
12 ring dip

Build up to a heavy 1 RM
Back squat

As many rounds as possible in 9 minutes of,
2 strict toes to bar
3 strict knees to elbows
4 toes to bar
15 back extension

Performed with a partner.