Author: The Black Book

Back Squat
5-5-5-5-5

5 Rounds:

10 Thruster 42,5/30
10 Pull-up
Rest 1 min

Weighted Dip
5-5-5-5-5

Winter War 14.3

AMRAP 10
30 Power Clean 50/30
10 Pull-up
30 Boxjump 60/50cm
10 Pull-up
30 Double-under
10 Pull-up

Back Squat
5-5-5-3-3

“Amanda”

9-7-5
Muscle-up/Chest to bar
Squat Snatch 60/42,5

Power Clean
Find 5rm

3 Rounds:
15 Push press 45/35
15 Pull-ups
15 Box Jumps 24/20

Shoulder press
5-5-5-5-5

5 Rounds for reps:
15s Burpees
15s Rest
15s Row (cal)
15s Rest
15s Wallballs 20/14
45s Rest

Back Squat
5-5-5-5-5

7min AMRAP of,

12 Hang power clean 70/55
12 Toes to bar

Snatch Balance
5-3-3-2-2

On the minute for 10 minutes:

6 Good Morning
3 Burpee

Strict Pull-ups
3*Max reps

12 min AMRAP of,

10 Ring Dip
25 KB Swing 24/16
30 Walking lunges

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