Author: The Black Book

5 Rounds with
run 300m
12 wallball 20/14
9 push-up
6 pull-up

Rest 1:1 with partner

Handstand push-up
foundations

For quality:
10-1
Handstand push-ups
20-2
Double-unders

Clean & Jerk
narrow grip complex

Clean & Jerk skill work

For time:
run 300m 20/15kg
20 overhead walking lunges 20/15kg
300m run
rest 1 min
run 300m 20/15kg
14 overhead walking lunges 20/15kg
300m run
rest 1 min
run 300m w/t 20/15kg
8 overhead walking lunges 20/15kg
300m run

Rope climb techniques

On the minute for 20 minutes,
Rope climb 2/1
4-8 Box jump 30/24″
4-8 Hang squat snatch 20/15
8-16 Sit-up

Muscle-up
foundations

7x ME Ring Support

7xME Ring Support Bottom

For time:
1500m row
30 strict handstand push-ups
1500m run

Back Squat
5-5-5-5
65-70-75-80

Front Squat
5-5-5-5
60-65-65-65

Snatch
Find your daily max in 10 minutes

7×1 at 90% of the daily max

For time:
300m run
24 kettlebell swing 24/16
300m run
24 kettlebell snatch 24/16
300m run
24 kettlebell one-arm overhead squat 24/16
300m run

first 12 repetitions on other arm then the other