Strength and Conditioning

Strength/Skill

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry 16Plus
20 Knees to chest

Buy out – 25 Burpees

vO2

Workout

10 DEADLIFT
10 BURPEES OVER BAR
2 LAPS
20 BUTTERFLY SITUPS
1 MIN REST

25 MIN AMRAP

Metcon

Workout

AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro