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

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

METCON 

Workout

12 cal ski
20 snatch
12 cal air bike
20 american kb swings
12 cal row
20 wall ball