Author: The Black Book

Back Squat
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
1*1 103%

For time:
Row 800m
30 Thruster 60/42,5
Run 800m

Back squat
1*5 @60%
1*5 @65%
1*5 @70%
1*5 @75%

For time:
Toes to bar
2-4-8-16-20
Wallball 20/14
3-6-12-24-30

3-Position Clean
floor, knee, high hang
5 sets

12 min AMRAP of,
8 KB Swing 32/24
12 Push-up
16 Box jump 24/20″

Deadlift work up to a 2*90%

2 Rounds:
4 Rope climb
24 Deadlift 70/50
24 Pull-up

Find your
Thruster 3 RM

4 Rounds for time:
3 Hang power clean 90/62,5
12 Handstand push-up

Power Jerk / Push Jerk
5-5-5-3-3

4 Rounds:
400m Run
40 Double-under
20 Burpee

Front Squat
1*5 @60%
1*5 @65%
1*5 @70%
1*5 @75%

On the minute for 16 minutes:
2 Snatch @60%

Technique:
Rope climb

Team WOD:

15 Rope climb
100 Air squat
100 Push-up
100 Sit-up

Technique & Drills:

Clean & Jerk

Technique:
Muscle-up

Couple row:
4 min Row
3 min Row
2 min Row
1 min Row