Author: The Black Book

Shoulder Press
10-10-10

12 min AMRAP
1-2-3-4-5-6-7…

Overhead squat 70/50
Muscle-up/ Ring Dip

Burpee penalty for broken sets, 10 reps

“Fight Gone Bad!”

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 35/25
Box Jump 50
Push-press 35/25
Row (Calories)

Compare your score

Back squat
8-8-8-8

4 Rounds:
200m Run
12 Hang power snatch 45/30
rest 1,5 min

Overhead Squat
3*8

For time:

1k Row
50 Push up
50 Sit up
50 Squat
50 Swing 32/24
1k Run

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

5 Rounds:
20 sec work 20 sec rest

Ring row
Burpee
Ring dip
Burpee
Additional 40 sec rest

Floor press
10-10-10

4 Rounds:
30 Box Jump 24/20
12 Handstand Push-up

Back Squat
10-10-10

5 min AMRAP:
9 Thruster 50/35
9 Toes to bar
5 min rest
5 min AMRAP:
10 Clean & Jerk 50/35
30 Double unders

Deload week

Pistol Squat Progressions

6 Rounds:
10 Ring row
10 Swing 24/16
10 Sit-up

Deload week

One-legged deadlift
3*10/leg

4 Rounds:
12 Medball clean 20/14
200m Run
21 Medball ground to overhead 20/14
200m Run