Strength and Conditioning Strength/Skill AMRAP5 1 Shuttle run 1 single DB devil press then 2,3,4 etc… 2 min Rest AMRAP 5 3 Hang clean and jerk 6 Step up 2Min rest AMRAP 5 5 Cal on bike 7 American KBSwing 9 HRPU vO2 Workout KB COMPLEX 5 ROUNDS 1 KM SPIN 10 KB SWINGS 10

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 VO2 Workout KB COMPLEX 5

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 Warm Up MAIN WORKOUT: MERRY GO ROUND X 2-3 ROUNDS 2 Laps 20 Wall Balls 20 DB Power Cleans 20 Wall Balls

Strength and Conditioning Strength/Skill A- Every 90 Sec 10 Deadlidft 5 Burpees Over bar B – 3 Rounds 10 DB Cyclist squat 10 Rev grip Barbell Row 10 Biceps curl 10 Triceps Ext C- Conditioning EMOM 9 1- 10 WB 2- 30 Sec plank 3- 8 Burpees vO2 Workout DEADLIFT AMRAP 15 10 DEVILPRESS 10

Strength and Conditioning Strength/Skill A- Every 2 Min 5 Rounds 10 Bench press 5 Push ups EMOM 25 Min 1 – 20M Shuttle Run Min 2- 20 Sit ups Min 3- 20 Jumping squat Min 4 – Burpees Min 5- Rest vO2 Workout Warm Up MAIN WORKOUT: SPAGHETTI LEGS 20 X DB Front Squats 20

Strength and Conditioning Strength/Skill AMRAP5 1 Shuttle run 1 single DB devil press then 2,3,4 etc… 2 min Rest AMRAP 5 3 Hang clean and jerk 6 Step up 2Min rest AMRAP 5 5 Cal on bike 7 American KBSwing 9 HRPU  VO2 Workout         KB COMPLEX 5 ROUNDS 1 KM SPIN

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  vO2 Workout DEADLIFT AMRAP 15

Strength and Cnditioning 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 Time cap- 25min 200m row 5 burpees over

Strength and Conditioning Strength/Skill A- Every 90 Sec 10 Deadlidft 5 Burpees Over bar B – 3 Rounds 10 DB Cyclist squat 10 Rev grip Barbell Row 10 Biceps curl 10 Triceps Ext C- Conditioning EMOM 9 1- 10 WB 2- 30 Sec plank 3- 8 Burpees vO2 Workout BAR THRUSTERS AMRAP 15 15 BUTTEFLY

Strength and Conditioning Strength/Skill A- Every 2 Min 5 Rounds 10 Bench press 5 Push ups EMOM 25 Min 1 – 20M Shuttle Run Min 2- 20 Sit ups Min 3- 20 Jumping squat Min 4 – BurpeesMin 5- Rest vO2 Workout FRONT SQUAT AMRAP 15 1 LAP FARMERS CARRY 12 BOX JUMP OVER 18