23 June 2022

RX

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R  FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

Vo2

Workout

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

RedZone

Workout

5 km on bike

25 burpees
25 med ball slams

5 km on bike

Metcon

Workout

Part 1:
– 20 jumping jacks
– 20 mountain climbers
– 20 v ups
– 20 plate over head

Part 2: x 4
– 20 slam ball
– 20 jump box
– 20 plate over head
– 20 v ups