RX

Strength/Skill

5 Rounds TC- 10

5 Power Clean
5 Front Squat
1 Lap run
(add 1 lap each round)

Rest 2 min

EMOM 15
1- 10 Box jump
2- 10 Lunges
3- 20 Sit up

Vo2

Workout

X5 ROUNDS

15 OVER SHOULDER THROW
5 SHUTTLE SPRINTS INTO BEAR CRAWL
15 BOX JUMP
15 BUTTERFLY SITUPS
15 PLANK WALKOUT

RedZone

Workout

AMRAP 25 min

25 kbl swings
25 cal row
25 V-ups
25 Plate OH Lunges
25 Mountain Climbers

Metcon

Workout

Part 1
4 minutes Bike
8 Laps running
120 SR

Part 2 x 4
150 SR
15 Dips
20 m. climbers
15 PU
5 laps running