Strength and Conditioning Strength/Skill A-Every 90 Sec for 5 Rounds 10 Back squat B-3Rounds 1 Min Rest rest between sets B1- 10 Strict Press B2- 5 Pull Up C- Conditioning 4 Min AMRAP 6 Cal Row 6 Push press 30/20 Rest 2 min 4 Min AMRAP 6 Thrusters 30/20 6 Box Jump VO2 Workout HANGING

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 Conditioning Strength/Skill A- 3 Rounds (rest 1 btween set) 10 Seated KP Press 20 Sec Hollow 30 Sec Plank B- 8 Rounds of 8 DB Sntach 8 Bupees over DB 8 HRPU 8 Cal row 8 knees to chest 8 AKBS 8 Box jump over 8 Cal on bike VO2 Workout SQUAT CLEAN

Strength and Conditioning Strength/Skill FT 30 T2B 3 LAP run 1 min plank 30 V ups 3 Lap run 1min plank 70 Sit ups 3 Lap run 1 min plank VO2 Workout Bar Thrusters AMRAP 15 15 Butterfly Situps 20 Mountain Climbers 20 High Plank  Step out RedZone Workout AMRAP 25 20 OVERHEAD SQUATS 20

Strength and Conditioning Strength/Skill A- 21.15,9 Front squat Cal row B- Fortime 100 Walking lunges 100 Box jump 100 Sit up Accumalate 3 min Plank vO2 Workout FRONT SQUAT AMRAP 15 1 LAP FARMERS CARRY 12 BOX JUMP OVER 18 REVERSE LUNGES DB Metcom Workout OVER’S 3 rounds of: 12 box jumps overs 12 kb

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 HANGING SNATCH AMRAP 15 15 KB Swings 5 Shuttles 10 Burpees

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 Conditioning Strength/Skill A- 3 Rounds (rest 1 btween set) 10 Seated KP Press 20 Sec Hollow 30 Sec Plank B- 8 Rounds of 8 DB Sntach 8 Bupees over DB 8 HRPU 8 Cal row 8 knees to chest 8 AKBS 8 Box jumb over 8 Cal on bike Vo2 Workout SQUAT CLEAN

Strength and Conditioning Strength/Skill FT 30 T2B 3 LAP run 1 min plank 30 V ups 3 Lap run 1min plank 70 Sit ups 3 Lap run 1 min plank Vo2 Workout BAR THRUSTERS AMRAP 15 15 BUTTEFLY SITUPS 20 MOUNTAIN CLIMBERS 20 HIGH PLANK STEPOUT RedZone Workout AMRAP 25 20 OVERHEAD SQUATS 20 push

Strength and Conditioning Strength/Skill A- 21.15,9 Front squat Cal row B- Fortime 100 Walking lunges 100 Box jump 100 Sit up Accumalate 3 min Plank Vo2 Workout FRONT SQUAT AMRAP 15 1 LAP FARMERS CARRY 12 BOX JUMP OVER 18 REVERSE LUNGES DB Metcon Workout OVER’S 3 rounds of: 12 box jumps overs 12 kb