RX

Strength/Skill

EMOM 10
Pull up
Barbell row

Workout

21,15,9
KBDL
KBS
Burpees

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

10KM on the bike for time
Every K
5 burpee box jump

Metcon

Workout

Part 1
60 Kcal row
2 Km bike
2 Km run

Part 2 x 4
20 Shoulder taps
20 Dunkey kicks
20 HR PU
20 Bridge (plate or DB)
20 Side dunkey kicks