Author: The Black Book

As many rounds as possible in 10 minutes of:
30 power clean 50/30
10 pull-up
30 box jump 60/50
10 pull-up
30 double-under
10 pull-up

Snatch grip push-press behind the neck
build up to a heavy 2 rep from the ground

Power snatch
5 x 2
at ~70%
every 2 minutes

Weighted pullup
5 sets of 5
(70-75% from 1RM)

Deadlift
5-5-3-5-5(+)
30-40-40-50-60% from 1RM

3 rounds:
10 good morning
10 hanging leg raises

Weighted push-up
5 sets of 5
(70-75% from 1RM)

Partner workout
15 minute AMRAP of;
40/30 calories
30 wallball 20/14
20 box over 60cm
2-4-6.. muscle-ups

Front squat
6×4 reps
@80%

For time:
60 calories erg
40 burpee
20 kettlebell swing 32/24

For time:
18-15-12-9-6
db/kb deadlift
push-press 50/35

For time:
300m total of farmers walk done in 20 meter segments ~30/20´s
200 wallball 20/14
100 burpee box jumps 24/20

Teams of three. One works at a time.

Clean & jerk

4×3+1
3×2+2
2×1+2

Build up in weight.

20 rounds for time:
5 pull-ups
5 push-ups
5 sit-ups
5 squats