23 November2023

Strength and Conditioning

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

Cardio day x 3
2 minutes row
2 min bike
20 wall balls

Part 2 x 3
10 devil press
12 half burpees
12 wall balls
12 slam balls