Author: strikelabs

“Elizabeth” 21-15-9 for time: 135lb Clean Ring Dips

“Christine” 3 rounds for time: 500m Row BW Deadlift, 12 reps 21 Box Jumps (24″,20″)

AMRAP in 6 minutes: 10 Pull-ups 50 Double-unders

Squat 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 89% Front Squat 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75%

For time: 30 Muscle-ups

Every 3 minutes for 15 minutes: 5 Squat Clean Then 3 rounds not for time: 10 Upright Row each arm

Every 3 minutes for 18 minutes 3 Shoulder Press (shoot for 85% of 1 RM) 3 rounds not for time: 15 GHDs

If you guys have suggestions or requests for workouts/movements, let me know and I will work into the rotation.  Also, if you have a PT test coming up I’ll work that into the programming.

For time: Row 500m 135/95lb Overhead Squat, 20 reps 100 ft Handstand Walk Run 400m

4 rounds for time: 135/95lb Push Press, 10 reps 15′ Rope Climb, 3 reps 15 Box Jumps (30″/24″)