Author: The Black Book

Weighted pull-up 10-8-6-4-2

Deadlift
5-5-3-3-3-3(+)
35-45-55-65-70-77,5%

2 Rounds for repetitions:
unbroken pull-up/ring row
followed by 12 barbell row
rest as needed

For time:
30 overhead squats 50/35
15 muscle-ups
20 overhead squats 50/35
10 muscle-ups

Front squat
Test 1 RM

Partner workout:
As many rounds as possible in 12 minutes of:
24 db snatch (alternaring and done in 6 rep sets)
24 push-ups (done in 6 rep sets)
24 calories erg (done in 6 cal sets)

3 rounds for time:
30 walking lunge
30 air squat
30 sit-up
30 back extension

3-position snatch

every 90 seconds for 7 rounds
1 hang snatch
1 below knee snatch
1 snatch

Weighted pullup
10 x 2

Deadlift
5-5-3-5-5(+)
(35-45-45-55-65)

2 Rounds for repetitions:
unbroken ring row
unbroken hanging leg raises
15 one-legged romanian deadlift/leg
rest as needed

Winter War 2017 qualification event 4

As many rounds as possible in 7 minutes:
2 x Muscle-up
8 x Kettlebell thruster 2 x 24kg/2 x 16kg
32 x Double-under

Scaled division:
As many rounds as possible in 7 minutes:
4 x Pull-up
8 x Thruster 40kg/25kg
16 x Bar over jump