Author: The Black Book

Find 1 RM
Deadlift

4 Rounds:
20 Wallball 20/14
20 Pistol
20 KB Snatch 24/16

Find 1 RM
Weighted Dip

5 Rounds:
5 Deficit handstand push-up
12 KB swing 32/24

Find 1 RM
Weighted chin-up

For time:
Run 1k
30 Toes to bar
20 Clean & Jerk 60/42,5
10 Burpee pull-up

Find 1 RM
Shoulder Press

15 min AMRAP
18 Front rack lunges 24/16
15 Deadlift 90/62,5
12 Push Up

“Jack”

Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps, 52,5/35
Kettlebell swing, 10 reps 24/16
Box jump, 10 reps, 24/20″

Clean
1-1-1-1-1-1-1 @70%

5 Rounds:
5 Deadlift @60%
3 Muscle-ups/5 Muscle-up turnovers
Rest 1 min

Handstand Push-up skill training

4 Rounds:
row 500 @2k pace
20 Shoulder taps
5 Ball-up
Rest as needed

Heaving Snatch Balance 4*2

20 min AMRAP
Team WOD
1:2

Run 300
AMRAP
10 Sit-up
10 Goblet squat 24/16
Rest

Jerk Balance 5*3

EMOTM 12

Odd
3 Ground to overhead @50%
Even
7 Ring Dip