Author: strikelabs

Run 2 miles. Post time to comments.

A. 12 Minute AMRAP: 18 Push-ups 15 Shoulder to Shoulder 12 Power Clean and Press RX: 70/50 B. 5-4-3-2-1 Clean. Start @ 80% 1RM.

A. 3-2-1 Wave Deadlift. Start @ 70% 1RM B. 21-18-15-12-9 for Time: Deadlift BF Burpee Over Bag Lateral Hop RX: 50/30 lb Sandbag

A. 22 Minute AMRAP: 10 Pull-ups 14 Push-up Pull-under 16 Upright Row B. 5-5-5-5-5 Shoulder Press. Work to 80% 1RM.

A. 4 x 800m Run (Rest 2 min between intervals) B. 3 Rounds for Time: 15 Bent Over Row 20 Thrusters 25 Toes to Bar RX: 70/50 lb Sandbag

A. 21-18-15-12: Shoulder Slam Front Rack Lunge Deadlift B. 5-4-3 Wave Deadlift. Start @ 60% 1RM.

A. 18 Minute AMRAP: 10 Pull-ups 20 Push-ups 20 Box Jumps 10 Over the Shoulder RX: 70/50 lbs B. 3-2-1 Wave Push Press. Start @ 70% 1RM.

A. 5-4-3-2-1 Back Squat. Start @ 80% 1RM. B. 8 x 200M Sprint (1:1 Work:Rest)