Author: The Black Book

Push Press
5-5-3-3-3

Couple WOD
8 Rounds:
20 Cal row
1 Legless Rope climb (start from sitting)
Rest

Back Squat
3-3-3-3-3

7 min AMRAP of,
150 Double-under
40 Ring dip
30 Thruster 45/30
20 KB Swing 32/24

5 Rounds for time:
9 Deadlift 70/50
7 Hp Clean 70/50
5 Push press 70/50
3 Muscle-up

Snatch
2-2-2-2-2-2-2-2-2-2

“McGhee”

As many rounds as possible in 30 min
5 Deadlift 125/85
13 Push-ups
9 Box jumps, 24 inch box

Weighted pull-up
5*3

21-18-15-12-9
Row for cal
Overhead squat 42,5/30
Sit-up

2 Clean + 1 Jerk
7 sets

3 Rounds:
2 Rope climbs
20 Kb swing 32/24
300 m Run with Kb

Power Clean
2-2-2-2-2

On the minute for 18 minutes,

3 Squat clean thruster 60/42,5

Back Squat 1rm

For time:
25 Chest to bar pullups
Row 2k
25 Chest to bar pullups