09 March 2022

RX

Strength/Skill

5  Rounds
1   Min max Cal bike
3  Rounds of
1  Clean deadlift
2  Power clean
2  Push jerk
1  min Rest

Workout

team of two
2000 meter row
200 Sit up

TC- 13

VO2

Workout

EMOM 30MIN

2   Laps
15 Box jump
20 Sit ups
20 H-R push ups
25 KB swings
10 Devil press

1 MIN REST

RedZone

Workout

AMRAP 25

50  Rope skips
40  Bicycle crunches
30 Jumping Jacks
20  DBL shoulder press
10  Burpee box jump over

HIIT

Workout

Part 1
2 laps ( 1 walking, 1 running)
5 minutes bike
2 laps

Part 2 AMRAP
20 wall ball
1 lap farmer walk (single arm over h.)
20 burpees over plate
20 plate step box