Author: strikelabs

20 minute AMRAP: 20 AB mat Situps 15 Box Jumps 10 Push-ups 5 Chest to Bar Pull-ups

Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase load on each set.

Take 15 minutes to find: 1 RM Push-press Then 3 rounds for quality: 15 Ring Rows 10 KB Rows (each arm)

4 rounds for time: Row 500m 25 Wallballs (20lb/14lb) 20 KB Swings (70lb/53lb) 15 Pull-ups

Warmup: 10 Push-up 10 Squats 10 Abduction with Core Activation Strength: 5 x 3 Squat Then: 30 Ball-slams for time (14lb)

Every 3 minutes for 15 minutes: 3 Jerk Then: 40 Burpee Box-jumps for time

Warmup: 5 Warrior Pose Stretch 10 Squats 10 Pull Aparts 2 rounds (30 secs work for each exercise, 1 minute rest between rounds): KB 1 Arm Swing (Right) KB 1 Arm Swing (Left) KB Deadlift KB Clean (Right) KB Clean (Left) Push-ups

4 rounds for time: Run 400m 5 Burpee Muscle-ups

Tabata (20 secs work/10 secs rest) for 4 sets each of: KB Lunge KB Row (Right) KB Row (Left) Push-ups

Every 3 minutes for 18 minutes: 3 Power Cleans Then 3 rounds not for time: 10 Ring Rows 15 GHD Sit-ups