Category: Blog

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

A. Shoulders B. Overhead Squat 10-5-3-1-1-1-3-5-10 (Rest 2 min between sets, increase weight as appropriate)

4 rounds for time: Row 500m 20 Push-ups 20 Toes-to-bar 20 Lunges

A. BP Shoulders B. 5×3 Deadlift (build to 3 rep max on 4th or 5th set)