RX

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 KB Swing
9 HRPU

Vo2

Workout

EMOM 30MIN

2 LAPS
15 BOX JUMP
20 SIT UPS
20 H-R PUSH UPS
25 KB SWINGS
10 DEVIL PRESS

1 MIN REST

Redzone

Workout

5 rounds

500 m row

20 Over head walking lunges
20 DBl Hang Clean Jerk

rest 30 sec

*1 Dumbell

Metcon

Workout

30 minutes WO

3 km row

every 2 minutes alt between:

15 KB swing
20 box step ups