Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

RedZone

Workout

0-5:00 (3 rounds )
10 single arm db thrusters
10 burpees

5-10:00
10 alt db snatches
10 push ups

10-15:00
20 goblet reverse lunges
10 push press

15-20:00
20 goblet squats
10 single arm devil press

Metcon

Workout

20 plate GTO
20 butterfly stip ups
500m row
20 plate thruster
20 burpees
500m row
20 KB DL
20 box jump