Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R  FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

RedZone

Workout

Amrap

1km spin
20 kb Gorilla rows
12 Slam balls
12 DB floor press
10 db strict press

Metcon/HIIT

Workout

FULL BODY

AMRAP 20

15 box jump overs
15 gorilla row
15 thrusters
100 skipping ropes

AMRAP 15

15 squat jumps
15 pousing lunges
15 chest press