Author: strikelabs

A. 1-1-1-1-1 Shoulder Press. Work to your 1RM. B. 10 Minute AMRAP: 10 BF Burpees 10 Sandbag Get-ups

A. “Half Murph” For Time: Run 1/2 Mile 50 Pull-ups 100 Push-ups 150 Squats Run 1/2 Mile Wear a 20lb Weight Vest B. 5-5-5-5-5 Weighted Pull-up.

A. 1-1-1-1-1 Back Squat. Work to your 1RM. B. 4 x 400M Run (Rest 1:30 between runs).

A. 4x 800M Run. Rest 2:30 between runs. B. 8 Minute AMRAP: 10 BF Burpee 6 Brute Ball Over the Shoulder RX: 70/50 lb Sandbag 150/100 lb Brute Ball *Wear a weight vest.

A. Max Rep Bar Muscle Up in 5 Minutes, then: 8 Rounds: (1 Minute Work, 45 Sec Rest of this KB Flow) Single Arm Clean, Left Front Squat Single Arm Push Press, Left Single Arm KB Swing, Left Single Arm KB Swing, Right Single Arm Clean, Right Front Squat Single Arm Push Press, Right Then:…

A. 4 Rounds for Time: 20 Lunges 15 Power Cleans 10 Shoulder Slams RX: 70/50 lb Sandbag B. 3-2-1 Wave, Deadlift. Start @ 70% 1RM.

A. 5-5-5-5-5 Push Press. Work to 80% 1RM. B. 20 Min AMRAP: Run 200m 8 Strict Pull-ups 16 Push-ups 20 Front Squats RX: 50/30 lb Sandbag *Wear a weight vest.

A. 5-4-3-2-1 Deadlift. Start @ 80% 1RM. B. 4 Minute AMRAP: 10 KB Goblet Squat 10 KB Swing Rest 2 minutes, then 4 Minute AMRAP: 10 Goblet Lunges, Each Leg 10 Single Leg Deadlifts, Each Leg RX: 53/32 lb Kettlebell Post Rounds/Reps and Weight to Comments.