Author: The Black Book

3 rounds for time:
800m run
30 db snatch
3 rope climb

Squat / deadlift
5-5-3-3-2-2
Build up to a heavy weight
Last set at last week 1rep.

front squat
5 x 5 at 60% 1RM

Partner workout
As many rounds as possible in 15 minutes:
2-4-6-8..
erg cal
db/kb thrusters

Start from opposite movements.

As many rounds as possible in 3 minutes of,
27 burpees
27 chest to bar pull-ups
rest 3 minutes
As many rounds as possible in 3 minutes of,
21 burpees
21 toes to bar
rest 3 minutes
As many rounds as possible in 3 minutes of,
15 burpee
15 pull-up

Low hang clean + split jerk
2 x 1+1 at 70%
5 x 1+1 at 80%
2 x heavy 1+1

5 rounds:
18 weighted db walking lunges
6 muscle-ups/ 12 ring dips

Alternating rounds with a partner.

Partner workout

3 rounds for time:
1k erg
40 box over 24/20″

Split reps as desired.

Squat / deadlift
5-5-3-3-1-1
Build up to a heavy weight

front squat
3 x 4 at 60% 1RM

Deficit handstand push-up, build up in depth for a max of 3 repetitions