Author: The Black Book

Overhead Squat
Find 3RM

21-18-15-12-9-6-3 reps for time of:
Back extension
Sit-up
Overhead Squat 60/42,5

Thruster
Find 1RM

3 Rounds for time:
15 Power clean 45/30
15 Thruster 45/30
15 Push-up

Weighted Pull-up
5-5-3-3-2

8 min AMRAP:

10 Hang power snatch 30/20
15 Sit-up
20 Double-under

Front Squat
3-3-3-3

7 rounds for time:

5 Handstand Push-ups
7 Front squat 45/35

Pendlay row
3*10

OC Throwdown Qualifier 1

14 min AMRAP
10 Bar Over Burpees: HR
15 Deadlifts 75/50: HR
20 Wall Balls 20/14

Deadlifts: athlete may take a break after returning barbell to the ground, but athlete may NOT drop the barbell at any point; barbell must be in contact with ground when momentary hand release or rest break occurs; movement complete when athlete returns bar to the ground AFTER having reached full vertical extension (shoulders behind vertical plane of barbell, hips fully open, knees fully locked out)

Push Press
3-3-3-2

Team WOD,
3 Rounds for time:
20 Sumodeadlift high-pull 35/25
20 Cal Row
20 HR Push-up

Clean & Jerk
1-1-1-1-1-1-1

4 Rounds:
5 Clean&Jerk 60/42,5
10 Pull-up
15 Boxjump 24/20

For time:

10/5 Muscle-up
10 Deadlift 150/90
20 Toes to bar
2 Wall climb
10 Front squat 100/60
20 Toes to bar
2 Wall climb
10 Overhead squat 80/40
20 Toes to bar
2 Wall climb
5/3 Muscle-up

Front Squat
3-3-3-2

3 Rounds for time:

6 Clean & Jerk 90/60
12 Ring dip