Author: strikelabs

A. Shoulders B. 3-3-3-3-3-3-3 Front Squat Strive to find your 3 rep max.

A. Shoulders B. 20 min AMRAP: 7 Box jump overs 7 Chest to bar Pull-ups 7 Wallball Shots (20lb/14lb) 7 HSPUs

A. Shoulders B. 15 min AMRAP: 7 Box jump overs 7 Chest to bar Pull-ups 7 Wallball Shots (20lb/14lb) 7 HSPUs

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

A. Shoulders B. 2 rounds for time: Row 500m 8 Push-press (115lb/75lb) 30 Ab-mat Situps  

A. Shoulders B. 3 rounds for time: 10 Power Cleans (155lb/115lb) 20 Hand release push-ups

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

A. Shoulders B. 6 x 2-3 Weighted Pull-ups Skill Work: Handstand Walk

A. Shoulders B. Swim 10 Laps (1:1 Work:Rest)

A. Shoulders B. 9-6-3 Bar Muscle-up 21-15-9 Thruster 95lb