Author: The Black Book

Power Snatch 1rm of the day

5 Rounds:

5 Power Snatch @70%
25 Double-under

Handstand Push-ups
3 sets of 5 (deficit)

For reps:

Tabata Thrusters 20/15
Tabata Double-unders
Tabata Sit-ups
Tabata Push-ups

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.

Back Squat
5-5-5

For time:

1000/750m Row
30 Wallball 20/14
20 Toes to bar
10 DL 102,5/70
(5 Muscle-up Competition)

Compare your score

Pikkujoulu
Team WOD

“Klepto”

4 Rounds:
27 Box jumps
20 Burpees
11 Squat clean 65/45

Barbell row
10-10-10

2 Rounds:
3 min Row
1 min Rest
3 min AMRAP
5 Handstand Push-up
8 Pistol squats (alt.)
1 min Rest
3 min AMRAP
5 Burpee
8 Toes to bar
1 min Rest

Deadlift
8-8-8

For time:
40 Wallball
35 Pullup
15 OHS 60/42,5
30 Wallball
25 Pullup
10 OHS 60/42,5
20 Wallball
15 Pullup
5 OHS 60/42,5

Compare your score

15 min to Find 1rm Snatch

15 min to Find 1rm Clean & Jerk

Push Press
5-5-5

5 rounds of:

2:00 min AMRAP

400M Run
ME Muscle-up/Ring dip in the remainder of the 2:00

Rest 1:00

Back Squat
2 sets of 30sec AMRAP @ 70%
rest 3min

5 Rounds:
30 Double-under
20 KB Swing 32/24
10 Push Press 45/30

Barbell row
10-10-10

AMRAP 5 minutes of:
Squat clean 75/52,5
Jerk 75/52,5