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

emom 30mn

20 kcal Skierg
Hanging Snatch
burpees
db snatch
box jump
slam ball

Metcon

Workout

15 snatch
15 american kb swings
15 squats press
15 plank row
15 thruster
15 OH alt front raise

core:
20 situps
20 leg raise
20 hell touch
1 min plank