Strength and Conditioning

Strength/Skill

5 Rounds for time
5 Bench Press
5 Pull ups or 10 Ring row

Workout

AMRAP11

5 T2B
7 HRPU
9 Box dips

Vo2

Workout

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 BOX JUMP
12 PLANK WALKOUT
12 LEG RAISES
12 BURPEES
12 THRUSTERS
12 PUSH UPS

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single unders / jumping jacks

TIME CAP 20 MIN

Metcom-PM

Workout

AMRAP 30

1- 10 devil press
2- 10 OH lunges
3- 10 HR push ups
4- 10 A jump squats