Author: strikelabs

For time: 500m Row Then 10 rounds: 10 KB Swings (2/1.5 pood) 15 Push-ups 20 Double-unders 20 Squats 10 Box Jumps (24/20″)

A. 5-5-5-5-5 3-3-3-3-3 1-1-1-1-1 Shoulder Press Push Press Push Jerk B. Work on Mobility

A. 3-3-3-3-3 Front Squat (work to 85% 1RM) B. 2 rounds for time: 20 L Pull-ups 16 Ring Dips

A. 6-6-6-6 Weighted Pull-ups B. 20 minutes of skill work (handstand walk, pistols, double-unders, etc).  

A. 5-5-5-5 Power Clean (work to 80% 1RM) B. 3 rounds for time: 100m Row 15 KB Swing (2/1.5 pood) 25 Push-ups 5 Double-unders 50 Squats

5 rounds for time: 1000m Row 20 KB Swings (1.5 pood/1 pood) 30 Push-ups 9 Double-unders

A. 5-5-5-5-5 Push Jerk B. 4 rounds for time: 10 Pistols 5 Muscle-ups 3 Snatch (115/95)

A. 1-1-1-1-1-1-1 Shoulder Press (work to 90%+ 1RM on last set) B. 4 rounds for time: 25 Sit-ups 20 Pull-ups 15 Ring-dips

21-15-9 for time: Burpees Kettlebell Swings (1.5/1 pood) Double-Unders

A. Complete 25 strict HSPUs not for time. B. 3 rounds for time: 250m Row 10 KB Swings (2/1.5 pood) 20 Chest to floor Push-ups