Author: strikelabs

A. 3-3-3-3-3 Front Squat.  Work to a heavy triple. B. 8 Minute AMRAP: Run 800m Then with time remaining: 10 Box Jumps 10 Sandbag Back Squats 10 Lunges RX: 70/50 lb Sandbag

A. 4 Minute AMRAP: 6 Power Clean 12 Hand Release Push-ups Rest 2 Minutes 4 Minute AMRAP: 6 Brute Force Burpees 12 Bent Over Rows Rest 2 Minutes 4 Minute AMRAP: 6 Bear Hug Squats 12 Sandbag Shoulder Slams Wear a 20/14lb Weight Vest RX: 70/50 lb Sandbag B. 5-4-3-2-1 Clean.  Start @ 80% of…

A. 5-5-5-5-5 Shoulder Press 3-3-3-3-3 Push Press 1-1-1-1-1 Push Jerk B. Run 2 Miles

A. 4 Rounds for Time: 15 KB Swings (2/1.5 pood) 12 Bear Hug Brute Ball Lunges (6 each leg)(70/50lb) 6 Single Leg Squats (3 each leg) 1 Min Bear Hug Hold (70/50 lb) B. 5-4-3 Wave, Front Squat.  Start @ 60% 1RM.

A. 20 Minute AMRAP: Run 400m 10 Clean and Press 8 Shoulder Slams 6 Push-up Pull-unders 4 Muscle Ups RX: 70/50 lb Sandbag B. 5-4-3 Wave, Shoulder Press.  Start @ 60% 1RM.

For Time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 Mile *If you have a 20/14 lb weight vest, wear it.

A. 5-4-3 Deadlift. Start @ 60% 1RM. B. 20 Minute AMRAP: 10 Front Squat 12 OH Walking Lunge 14 Shoulder Slams 16 Box Jumps RX: 70/50lb Sandbag

A. 8 Minute AMRAP: 5 Over the Shoulder 10 Thrusters 20 Deadlifts B. 5-4-3-2-1 Push Press. Start @ 80% 1RM.