Author: The Black Book

For time:
27 burpees
21 db/kb snatches 30/20
15 push jerk 90/70
9 muscle-up

Barbell row
3×10

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Open 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

45/30kg on thruster

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Back squat
5×5
continue from last weeks squats

8 rounds 20 seconds of work 10 seconds of rest
back extension
hip rises
sit-ups

Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

10 rounds for consistent amount of calories and reps,
1 min ski
1 min row
1 min burpees
1 min rest

Overhead squat heavy 3 repetitions

15 repetitions of snatch with a 80% of your 1 rep max snatch

Dumbbell shoulder & back work

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Mainsite workout

Complete as many rounds and repetitions as possible in 15 minutes of:
60 calorie erg
50 push-ups
40 wall-ball shots 20/14
30 cleans 60/40
20 muscle-ups/ring dips

Back squat
drop down to 90%
of your last weeks set

4×5
1×3
1×8

Open 15.1.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (52,5 / 35 kg)
5 snatches (52,5 / 35 kg)

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