Author: strikelabs

Every 3 minutes for 18 minutes: 3 Deadlift (shoot for 80% of 1 RM) 2 rounds not for time: 10 Pistols (each leg)

3 rounds for time: 115/85lb Thruster, 10 reps 5 Muscle-ups

5 rounds for time: 300m Row 225/185lb Deadlift (scale is 50% of 1 RM), 10 reps 15 Box Jump Overs 20 Pull-ups

1-1-1-1-1-1-1-1 Snatch (try to establish your 1 RM) Then not for time: 10 Ring Dips 10 Ring Rows

2 rounds for time: 155lb Power Clean, 10 reps 15 HSPUs 20 GHDs (Changed to 2 rounds, scale so it takes about 10 minutes to complete)

“Karen” For Time: 150 Wall balls (20/14lb)

Back Squat 10 @ 60% 1RM 8 @ 70% 6 @ 75% 4 @ 80% Front Squat 5 @ 60% 3 sets of 5 @ 75%   Then: 5×3 Bench Press @ 85% 1RM

“Harper” Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135/95-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate

Every 2 minutes for 12 minutes: 3 Push-press Then for time: 30 Burpee Box-jumps

21-15-9 reps for time of: 115-lb. hang squat cleans Chest-to-bar pull-ups