RX

Strength/Skill

21,15,9
Strict press
Burpees over bar

TC-10

5 Rounds

10 Heavy KBS
10 Biceps curl
10 Heavy Plate G T OH
10 Dips

Vo2

Workout

AMRAP (30MNS)

10 DEVILPRESS
20 AIR SQUATS
10 PLATE TO OVERHEAD
20 RUSSIAN TWIST
10 PLANK PULL THROUGH
20KB SWINGS

RedZone

Workout

Amrap 30

3 lap run
30 rusian twist w/ dumbell
30 mountain climber
30 air squat
30 1 arm push press w/ dumbell

Metcon

Workout

Part 1
10 min running
Part 2
EMOM 20
1 – Lunges with bag
2 – Jumping Jacks
3 – Sumo squat
4 – Box jumps