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 RedZone Workout Mayhem 10 Deadlift Shuttle 10 BOB Metcon Workout Time cap 20 min 5-10-15-20-15-10-5 lunges with heavy db side walk banded step ups with

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 Part 1: Front

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

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 Part1: Back Squat 20mns Part2: amrap

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 Part 1: Front Squat (rig) 20min Part2: amrap 10 KB swings 10

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 vO2 Workout Part1: Snatches (empty bar). 20mns Part2: amrap 10 devil press

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” vO2 Workout Part 1: Front Squat (rig) 20min Part2: amrap 10 KB swings 10 Burpees 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 Part1: Snatches (empty

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 Box jump 3 3Single DB Hang clean and jerk 2Min rest AMRAP 5 3 Cal on bike or rower 3 Single DB Thrusters for time – 100 sit up Accumalate 3 min plank

Strength and Conditioning Strength/Skill A- Every 90 Sec 3 Deadlidft 80-90% B – 3 Rounds 15 DB Cyclist squat 15 Barbell Row 15 Biceps curl 15 Triceps Ext C- Conditioning 3 RFT TC-10 10 Cal Bike 10 Shuttle Run 20 M 10 DB Snatches 10 Burpees vO2 Workout Part 1: Front Squat (rig) 20min Part2: