Author: The Black Book

Back Squat
Find 1 rep max

For time:
15 Front Squat 60/42,5
5 Rope Climb
15 Push Press 60/42,5
5 Bar Muscle-up
15 Thruster 60/42,5

On the minute for 20 minutes of following,
1st 5 Muscle-up
2nd 5 KBS 32/24
3rd 5 HSPU
4th 5 KBS 32/24
5th 4 Muscle-up
6th 4 KBS 32/24
7th 4 HSPU
8th 4 KBS 32/24
9th 3…

For time:
800m Run
10!
Push-up
Toest to bar
800m Run

7 Sets of following complex,

Power Clean
Hang Clean
2 x Front Squat
Jerk

Use moderate loads

Handstand work

5 Rounds:
20 Cal Row
3 Wall Climb
Rest 2 min

Take turns with a partner

Accumulate 2 minutes on ring l-sit

20 seconds work 10 seconds rest for 16 intervals,
Pull-up
Double-under

Pistol Squat Technique

For time:
50-40-30-20-10
Air Squat
Sit-up

Couple workout
4 Rounds:
20 Clean & Jerk 60/42,5
20 Burpee over bar

You go I go.

Deadlift
3 x 3 @90%

12-9-6 reps for time of:
Deadlifts 142,5/100
Bar muscle-ups

Mainsite workout

3-Position Snatch
Floor- Hang – Hi-hang
work up to a heavy weight with 7 sets