Author: The Black Book

In teams of three,
1 Round of Barbara:
60 Pull-ups
90 Push-ups
120 Sit-ups
150 Air Squats

2 Rounds of Mary:
15 Handstand Push-ups
30 Pistols
45 Pull-ups

3 Rounds of Cindy:
15 Pull-ups
30 Push-ups
45 Air Squats

Find a 1RM split jerk

5 sets of 1 at 90%

for time:
5 power clean 100/70
25 burpee over bar
4 power clean 100/70
20 burpee over bar
3 power clean 100/70
15 burpee over bar
2 power clean 100/70
10 burpee over bar
1 power clean 100/70

3 rounds:
in 4 minutes,
50 calories erg
rest remaining time
in 4 minutes,
40 thruster 40/30
30 walking lunge
rest remaining time

Every minute on the minute for 18 minutes,
1st 15/10 calories ski
2nd 20/16 calorie row
3rd 50 double-under

front squat
find your 5RM of the day

strict chest to bar max unbroken repetitions

4 sets of unbroken ring rows

test of the 6 week progression

In teams of three for time,

75 kettlebell swing 24/16
75 box over jump 50 cm
75 thruster 45/30
75 jumping split squats

timecap 17 minutes

Find 2RM split jerk

5×2 at 90% of 2RM jerk

4 rounds for time of,
7 hang squat cleans 80/55
14 toes to bar
21 calorie erg

timecap 12 min

Deadlift
5-5-5-5-5

Build up to a heavy set of five, then go all five sets across.