Author: The Black Book

20 rep deadlift @50% 1rm
3×10 at same weight
or
back squat
20 reps @50% 1rm
3 x 10 @50% -5-10kg

On the minute for 9 minutes:
strict toes to bar
sit-up
heavy russian kettlebell swing

10 rounds for time:
5 wallball
3 handstand push-up
1 squat clean 100/70

Janne K.

Partner workout, alternating rounds.
13 min amrap:
12 db sntach
11 toes to bar

Henri A.

5 rounds:
3 power clean + 3 push press
rest 1 min
2 deep power clean + 2 push jerk
rest 1 min
1 squat clean + 1 split jerk
rest 2 min

start from around 50% of 1RM c&j and add weight if needed.

Lisa-M H.

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Arttu H.

“Helen”

3 rounds for time:
400m run
21 kbs 24/16
12 pull-up

Compare your score

Janne L.

20 rep deadlift @50% 1rm
3×10 at same weight
or
back squat
20 reps @50% 1rm
2 x 10 @50% -5-10kg

4 rounds 10s work/20s rest
hollow hold
arch hold
l-sit hold

Eveliina K.

For Time:

50-40-30-20-10

Walking Lunges

Sit-ups

Push-ups