Author: The Black Book

6 sets,
Clean-Hang Clean-Push Jerk-Split Jerk

Couple WOD:

15 min AMRAP:
1 Wallclimb
20 Air Squat
1 Burpee Pull-up, second round 2 Burpee Pull-ups, third round three and so on..

4 Rounds:
1000m Row
Rest 2/1

Front lever (0:05′s) x 10

5 Rounds for time:
10 Push-up
20 Sit-up
30 Double-unders

OTM 7 Strict Pull-ups

3 Rounds For quality:
12 Kb one-legged deadlift left 32/24
10 Burpee
12 Kb one-legged deadlift right 32/24
10 Burpee

Strict Toes to bar
3 sets of max reps

2 Rounds:
1 min Handstand hold
2 min Deep Squat hold
1 min Plank hold
2 min Bar hang
1 min Hollow hold
2 min Rest

Snatch balance
5-5-3-3-2-2

On the minute for 12 minutes:

Odd, Hang snatch + 3 OHS
Even, 12 Kb swing 24/16

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Team WOD

25 min AMRAP
4 Strict Pull-up
6 Burpee
8 Wallball

2/3 person team

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Ring Dip
3*10

For reps:
Tabata Box Jumps 24/20
1 min Rest
Tabata Toes to bar
1 min Rest
Tabata Row (cal)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Stifflegged Deadlift
5-5-5-5-5

For time:
20 Deadlift 100/70
40 Double-unders
15 Deadlift 100/70
35 Double-unders
10 Deadlift 100/70
30 Double-unders
5 Deadlift 100/70
25 Double-unders