Author: strikelabs

As many rounds as possible in 10 minutes: 5 Muscle-ups 10 Deadlift, 225lb(185lb) 30 Double-unders

10-6-3-1-1-1-3-6-10 Benchpress Then 3 rounds not for time: 100m Farmers Carry

For time: Run 400m Then 15-12-9 of: 95lb Thruster Toes-to-bar Then, Run 400m

“TK” Complete as many rounds as possible in 20 minutes of: 8 strict pull-ups 8 box jumps, 36-inch box 12 kettlebell swings, 2 pood

Every 2 minutes for 14 minutes: 3-Push Press (build to today’s RM max) Then for time: 30 Burpee Box Jumps

5-5-5-5-5 Deadlift

3 rounds for time: 20 Push-ups 30 Weighted Lunges

Run 5k

Run 5k

5-5-5-5-5 Overhead Squat Then: 3-3-3-3-3 Weighted Pull-up This can be done as every 3 minutes for 15 minutes, focus on solid form and overhead stability.