Author: The Black Book

4-person teams

For time:
20 Muscle-up
30 Deadlift 120/85
12 Rope climb
30 Deadlift 120/85
20 Muscle-up

4 Rounds for time of:
15 Kettlebell Swing 32/24
15 Toes to bar
15 Burpee

“Barbell Hell”

50 Deadlift
50 Bar over jump
50 Hang power clean
50 Bar over jump
50 Front squat
50 Bar over jump
50 Shouder to overhead

Men 60kg / Men masters 50kg / Men scaled 40kg
Women 40kg / Women masters 35kg / Women scaled 30kg

3-Position Clean
(floor, below knee, above knee) + Jerk
60% – 65% – 70% – 75% – 75% – 75%

Pause
Front Squat
(1 count)
4×8

3 Sets of,
Unbroken Strict Pull-ups
rest as needed

5 Rounds:
20 Toes to bar
5 Snatch

You go I go, full rounds.
Record both time and load used.

Winter War 2016 qualification workout 2

As many rounds as possible in 10 minutes of,

20/15 Calories Row
15 Wallball 20/14#
10 Box over jumps 60/50cm
2/1 Muscle up (every round increases to 4/2, 6/3, 8/4 …)

Snatch
60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk
60%x2+1, 70%x2+1, 80%x2+1, heavy single

21-18-15-12-9 for time of,
Row Calories
Push-press 50/35kg
Box jump 24/20″