Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

RedZone

Workout

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

METCON 

Workout

10 burpees
10 squats
20 OH plat
15 dips
15 plat thruster
15 step over