RX Strength/Skill AMRAP 30:30 OHP Workout CAP 10min 10 push ups 10 KB swings 20kg 10 wall ball RedZone Workout 5 RFT: 10 Mountain Climbers 10 Air squats 10 Half burpees 10 Plate to OH 10 HRPU 10 Sit ups  

RX Strength/Skill Every 90 sec x 6 12-15 KB squat 12-15 KB Swing Workout AMRAP 12 min. 5 Box jump Burpees 10 Cal row 20m walking lunges VO2 Workout 45 Sec on – 15 Sec off x 5 rounds Tier Flips KB Swings DB Alt Lunges Med Ball Slams Bent Over Row Thrusters    

RX Strength/Skill Med Ball Cleans Every 2:00 X 6 complete: 8-12 Ball Cleans Workout 12 MIN AMRAP 10 Power Cleans 15 Wall Balls 20 cals METCON Workout 5-10-15-20-25-20-15-10-5 DB Hang Power Cleans 10-20-30-40-50-40-30-20-10 Air Squat 15-20-25-30-35-30-25-20-15 Cals 30 min cap

RX Strength/Skill Ring Work Every 2:00 mins X 6 Complete: 15-30 sec Ring Hold Workout 3 Rounds For Time (16 Min Cap) 500m Row 12 Deadlifts (bw) 16 Box Jumps   METCON Workout Tabata 20 secs on/10 secs rest Plank Sit-ups KB Reverse Lunge KB Swing X 7 Rest 2 min Tabata 20 secs on/10

RX 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups   METCON 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

METCON For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders

METCON Workout 21-18-15-12-9 Burpees Sit-Ups Calorie Row

METCON Workout 4 Rounds for Time 400m Run 40 Air Squats 30 Sit-ups 20 Push-ups 10 Burpees

METCON Workout 10 Rounds for Time 10 Push Ups 10 Pull Ups 10 Sit-Ups 10 Air Squats