Author: The Black Book

Shoulder Press
8-8-6-6

5 Rounds:
30s work 30s rest
Push-up
Kettlebell swing 24/16
Box jump 24/20

Back Squat
Find a heavy 6 rep

On the minute for 10 minutes,
4 Deadlift 60/35
3 Hang power clean 60/35
2 Push jerk 60/35

Every minute on the minute for 20 minutes,

1st Rope climb 2 ascends
2nd 6 Burpee box jump 24/20
3rd 8 Toes through rings
4th 6 Handstand Push-up
5th 8 Triple-under

Hyvää joulua!

Christmas special,
Buddy workout

“12 Steps of christmas”

On the minute for 15 minutes,
3 Clean & Jerk @40%
3 Toes to bar

For 25 min @moderate pace
15 Cal row
2 Skin the cat (5 second pause at the bottom)
10 Wallball 20/14
1 min Rest

Team workout,
For time:
150 Thruster 42,5/30
150 Toes to bar
150 Kettlebell swing 32/24
150 Cal Row

Shoulder press
1*10
1*8
1*6
1*6
1*6

For time:
30 Strict pull-up
30 Handstand push-up
30 Pull-up
30 Ring dip

Power clean
5*3 @max80%

5 Rounds:
6 Bar muscle-up / chest to bar pull-up
7 Power clean 80/55