Author: The Black Book

Muscle-Up
technique

For Time:
5 Muscle Up
10 Wallball Shots 20/14
4 Muscle Up
15 Wallball Shots 20/14
3 Muscle Up
20 Wallball Shots 20/14
2 Muscle Up
25 Wallball Shots 20/14
1 Muscle Up
30 Wallball Shots 20/14

Turkish Get-Up
technique

For time:
200m Run
40 KB Swing 24/16
20 Medball Sit-up 20/14
200m Run
30 KB Swing 24/16
15 Medball Sit-up
200m Run
20 KB Swing 24/16
10 Medball Sit-up
200m Run
10 KB Swing 24/16
5 Medball Sit-up
200m Run

Snatch Balance,
3 sets of 5

8 Rounds
1 min on 1 min off,
10 Overhead Squat 42,5/30
Remaining time Burpees

TASAN VIKKO SALISKABAILUIHIN!

Split Jerk
1-1-1-1-1

20min team AMRAP of,

30 Toes to Bar
300m Row
30 Push Press 50/35
300m Run
30 Goblet Squat 24/16

Deadlift,
Find a 10 RM

3 Rounds:
12 Power Snatch 50/35
21 Wallball Shots 20/14

Back Squat,
3 sets of 5 across

3 Rounds of:
400m Run
5 Squat Clean 80/55

Push Press,
Find a 3 RM

5 Rounds for max reps:
Weighted Push-Up 20/10
Toes to Bar

Rest 3 min

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

3 min AMRAP of,
2-4-6-8…
Thrusters 42,5/30
Chest to bar Pull-ups

Rest 3 min then,

3 min AMRAP of,
2-4-6-8…
Thrusters 42,5/30
Chest to bar Pull-ups

Weighted Pull-ups,
3 sets of 10

21-15-9
Power Clean 60/40
Box Jump 24/20″