Author: The Black Book

Deload week

Muscle-up technique

10 min AMRAP
60 Lateral burpees
30 Overhead squats 55/40 max 50%1rm
10 Muscle-ups

“Rowling”

10 Rounds:
Row 100m sharp for a strike.
Check video for instructions.

For time:

100 KB Swings

Every minute do 5 sit-ups

Clean Pull
2-2-2-2-2

5 Rounds:
18 Air squat
15 Deadlift 70/55
12 Ring push-up

Partner WOD

Three sets for times of:
3 Burpee
6 Squat Clean 80/55
12 Toes to Bar
30 Double-Unders

Rest as buddy goes

Front Squat 2rm

7 min AMRAP of,
Run 800m
30 Clean & Jerk 60/42,5
30 Burpee

3 sets of MEUB strict Handstand Push-ups

4 Rounds for reps:
30s w/30s r

Handstand Push-ups
Hollow rock
Push-up
Sit-up

Find your Good Morning 5rm

3 Rounds:

12 Back Squat 100/70
12 Chest to bar Pull-ups
Rest 1:1

Find your Deadlift 3rm

For time:
30 Deadlift 100/70
30 Toes to bar
30 KB Swing 32/24
30 Push-ups

4 Rounds for time of:

7 Power Snatches 70/50
14 Bar Over Burpees
21 Wall Balls 20/14

2k Row

For time:
15-12-9
Thruster 50/35
Box jump 24/20″