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

EMOM 15
1- 30 seconds high plank
2- 12 leg raises
3- 12 russian twist
4- 30 seconds hollow rocks
5- 12 single leg sit up each side

20 MINUTES- YGIG per moviment
15 kb swings
15 cal ski
15 slam ball
15 burpees
15 side raises
15 cal air bike
15 foward raises