Author: strikelabs

A. 6 x 300m Run. Rest 1:30 Between Intervals. Then, 3 Rounds for Time: 10 Weighted Glute Bridge 10 Jumping Squats B. 3-3-3-3-3 Weighted Dips.

A. 2-2-2-2-2 Clean. Work to 90%+ 1RM. B. 4 Rounds for Time: 30 Push-ups 10 Thrusters 15 Sandbag Row 5 Sandbag Clean and Press RX: 70/50 lb Sandbag

A. 18 Minute AMRAP: 8 Weighted Dips 10 KB Swings 12 Sandbag Floor Press RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups.

A. 2-2-2-2-2 Front Squat @ 90+ 1RM. B. 8 Rounds for Time: 8 Toes to Bar 10 Lunges 8 Box Jumps

A. 5 Rounds for Time: Run 200m 20 Pull-ups 15 Shoulder Slams 10 BF Burpees RX: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups.

A. 6 x 400m Run, rest 1:30 between intervals. Then, 3 Rounds: 10 Weighted Glute Bridge 10 Jump Squats B. 3-3-3-3-3 Shoulder Press @ 85% 1RM.

A. 21-18-15-9-6-3 Reps for Time: Push-ups Dips Toes to Bar Lunges B. 5-5-5-5-5 Weighted Dips.

A. 5-4-3-2-1 Deadlift. Work to 1RM. Every Minute on the Minute for 10 Minutes: 2 Deadlifts @ 65% 1RM B. 8 Minute AMRAP: 10 Single Leg Deadlift 10 Front Squats 10 Box Jumps