Author: The Black Book

Deadlift
8-6-6-4-2
60%-65%-70%-75%-80%

For time:
10 Burpee
25 Hang power snatch 40/30
10 Burpee
25 Knees to elbows
10 Burpee
25 Handstand push-up
10 Burpee
25 Sit-up
10 Burpee

Weighted Pull-up
5*6

With partner,
5 Rounds for time:
5 Power clean @75%
10 Chest to bar
Rest

Push press
4*6
last set @70%

For time:
21 Shoulder to overhead 60/42,5
100 Double-under
15 Shoulder to overhead 60/42,5
75 Double-under
9 Shoulder to overhead 60/42,5
50 Double-under

Back Squat
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%

3 Rounds for time:
20 Cal Row
20 Kb swing 24/16
20 Goblet walking lunges 24/16

7 OTM
2 Snatch @70%

12 min ARMAP of,
4 Bar Muscle-up/Chest to bar pull-up
12 Wallball 20/14

Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Weighted Pull-up
4×8

4 Rounds:
50 Back extension
40 Sit-up
10 Handstand push-up

Deadlift
Build up to 2rep 75%

7 Rounds:
3 Deadlift @60%
10 Overhead walking lunges 20/15

Shoulder press
Find 6 RM

For time:
300m Run
30 Swing 32/24
30 OHS 30/20
30 Push-up
30 Power Snatch 30/20
30 Box Jump 24″/20″
300m Run

Back Squat
1×10 60%
1×8 70%
1×6 75%
1×4 80%

4 Rounds:
5 Front squat @ 60%
15 Toes to Bar
25 Burpee