Author: strikelabs

A. 20 min AMRAP: 400m Run 10 Sandbag Squat Clean 15 Push-ups 20 Toes-to-Bar RX: 70/50 lb Sandbag B. 5-4-3-2-1 Shoulder Press. Start at 80% of 1RM.

A. 5 Rounds for Time: 200m Run 15 Push Press 12 Pull Ups 9 Shoulder Slams RX: 70/50 lbs Sandbag B. 5-4-3-2-1 Deadlift. Start at 80% 1RM.

A. 3-2-1 Wave, Back Squat. Start at 80% 1RM. B. 6 min AMRAP: 8 Burpees 12 Thrusters RX: 70/50 lbs Sandbag

For time: Run 5k

A. 15 min AMRAP: 50 Double-unders 10 Brute Force Burpees 3 Muscle ups 10 Back Squats RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Front Squat. Start @ 80% of 1RM.

A. 5 Rounds for Time: 200m Run/250m Row 10 Squat Clean and Press 10 Bent over Row RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Push Press. Start @ 80% of 1RM.

A. 3 Rounds for Time: Kneeling Clean Floor Plyo Front Lunge Lateral Lunge Reverse Lunge Repeat for opposite side = 1 cycle. 5 cycles = 1 round. Shout out to @bruteforcetraining and @coachchrislane for the flow. B. 5-4-3-2-1 Back Squat. Start @ 80% of 1RM.