Strength and Conditioning

Strength

5 RFT
5 Strict press
10 Barbell Row

Workout

AMRAP 12
20 DB Snatches
20 SB over Shoulder
40m DB Farmer Carry

VO2

Workout

POWER OF 10

10 KCAL Spin
10Slam Balls
10 Renegade Rows
10 KB Front Squat
10 Snatches
10 Push Ups
10 Walking Lunges
10 Wall Balls

AMRAP25MNS

RedZone

Workout

part 1: 8min
America kb swing every 90 sec
15 jumping lunges

part 2: 8min
Slam ball burpee over box wall

part 3:8mins
Run every 90sec 5 burpees

90sec rest after every part

Metcon

Workout

Part 1
4 min Bike
4 min Row
4 min Running

Part 2 AMRAP 30

800m Running
20 Shoulder Press
800m Row
20 side Raises
800m Running
20 sumo Squats
800m Row