Author: The Black Book

Weighted Dip
5-5-5

For time:
20-18-16-14..2
2-4-6-8-..20
Burpees
Wallballs 20/14

6 Rounds:
10 Deadlift 100/70
10 Push Up
10 Toes to bar

Power Clean 1-1-1-1-1

EMOTM for 14 minutes,

Odd minutes 10 Burpees
Even minutes 3 Power Clean 80% 1rm

Floor press
3-3-3-3-3

For time:
1000m Row
20 Front Squat 60/45
30 Chest to bar Pull-ups

Back Squat
6-6-6

5 Rounds:
2min AMRAP
30 Double-under
15 Power Snatch 35/25
1 min Rest

Deload week

Pull-up technique

“Cindy”
20 min AMRAP of,

5 Pull-Up
10 Push-Up
15 Squat

Compare your score

Deload week

Handstand/Wall Climb practice

4 Rounds for time:
15 Box jump 24/20
10 Toes to bar
5 Wall climb

Deload week

Double-Under practice

4/6 rounds for time of:
50 Double-Unders
12 Lateral Burpees (over bar)
6 Thruster 45/30

For those who are aiming to compete, 6 rounds.

Deload week

3 sets, Hang high pull*2 + hang clean

3 sets, Tall clean*2 + Pause (knee 2 count) clean from floor

@50% max.

For time:
21-18-15-12-9-6-3
Wallball 20/14
KB Swing 24/16

Deload week

KB Long cycle technique

5 Rounds for reps:
Push ups 1 min
Row for calories 1 min
Kb Long cylcle 1 min
1 min Rest