Author: strikelabs

Active Recovery Choose either a slow 2 mile run, yoga (try this flow), or a slow 2.5k Row.

A. 5-5-5-5-5 Weighted Pull-up B. 2 rounds for time: 500m Row 15 Ring Rows 15 Squats

For time: 10 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs * 20 minute time cap

A. Every 2 minutes for 12 minutes: 3 Weighted Pull-ups (45/25 lbs) B. 5 KB Swings (2/1.5 pood) 10 Ab-mat Situps 10 KB Swings (2/1.5 pood) 15 Ab-mat Situps 15 KB Swings (2/1.5 pood) 20 Ab-mat Situps    

A. 1-1-1-1-1-1-1 Front Squat (Work to 90%+ 1RM) B. For time: 20 Snatch (95/75) 40 Burpees 60 Push-ups 40 Toes-to-Bar

A. EMOM for 5 minutes: 2 Squat Clean @ 85% 1RM B. Not for time: 20 KB Get-ups (1.5/1 pood)

A. Find 1RM Split Jerk B. 4 rounds for time: 6 Muscle-ups 12 Box Jumps 18 Double-unders

A. 1-1-1-1-1-1-1 Front Squat (Work to 90%+ 1RM) B. For time: 20 Snatch (95/75) 40 Burpees 60 Push-ups 40 Toes-to-Bar

A. 3-3-3-3-3 Push Press (Work to 85% 1RM) B. 5 rounds for time: 20 Pull-ups 10 Pistols 50 Double-unders

A. 5-5-5-5 Back Squat (Work to 75% of 1RM) B. For time: 30 Squat Cleans (135/95)