Strength and Cnditioning

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

Time cap- 25min
200m row
5 burpees over row
5 sit. push press
250m row
6 burpees over row
6 sit. push press
300m row
7 burpees over row
7 sit. push press
350m row
8 burpees over row
8 sit. push press