Author: The Black Book

Overhead Squat
Build up to a BW max rep

7-5-3
Squat Snatch 70/40
Wallclimb

Snatch Complex
5 sets of,
1 Snatch Deadlift
1 Snatch High-Pull
1 Snatch
1 Overhead squat

Death By Burbee Pull-Up

“Death by” is a workout where you do 1 movement on the first minute, 2 movements on the second minute, 3 on the third and so on until you can’t do the reps in a minute.

Deadlift
Find your 5 RM

10!
Deadlift 90/60
Toes to Bar

Handstand Push-Ups
3 sets of ME

10 Min AMRAP of,
9 Push Press 50/30
15 KB Swing 24/16
21 Double Unders

Front Squat
3 sets of 5

For time:
300m Run
40 Wallball Shots 20/14
300m Run
30 Wallball Shots 20/14
300m Run
20 Wallball Shots 20/14
300m Run
10 Wallball Shots 20/14
300m Run

Floor Press
3 sets of 10

Couple WOD for time:
1k Run
45 Deadlift 80/60
35 Front Squat 60/40
25 Pull-ups
15 Handstand Push-ups

Power Clean
Find 1 RM

For time:
12-9-6
Power Clean 80/55
Muscle-up/ Ring Dip

For reps:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Kb Swing 24/16
Rest 1 minute
Tabata Sit-up

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. Unit for the row is “calories”.

Shoulder Press
Find 5 Rm

5 Rounds:
400m Run
12 Push-Up (hr)
12 Toes to Bar

Cap: 15 min

3 Sets,
Max Effort Pull-ups
Rest 3 min

4 Rounds:
5 Push Jerk 80/55
10 Hang Power Clean 80/55
15 Deadlift 80/55

Cap: 15 min