Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Power clean
3 Jerk

Workout

2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

RedZone

Workout

TIME CAP 25

10 DEADLIFT
10 BOB
2 LAPS FARMERS CARRY
10 THRUSTERS

Metcon

Workout

20 burpees
20 air squat
20 push ups
20 reverse lunges
20 butterfly