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

SQUAT CLEAN

AMRAP 15

10 KCAL ASSAULT
10 PLANK WALKOUT
12HR PUSHUPS

Metcon

Workout

1 Air squat
2 Reverse lunges
3 Superman
4 Sit ups
Hiit
1 Jump squats
2 Jump lunges
3 Burpees
4 Cocoons
Isometric:
1 30 sec Squat hold
2 30 sec Split squat hold R/L
3 30 sec Hold the world
4 30 sec Plank
Cardio:
1 High kness
2 Press jackes
3 Skaters
4 Mountain climbers