METCON

Workout

28 Min AMRAP

600m/500m row (1.2/1.0mi bike)
30 DU/ 60 SU
12 KB Swings
18 Wall Balls
6 Down Ups

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3

Deadlift x 12
SL. step ups x 8(per leg)

then

Every 3:30 X 3

Shoulder press x 12
Tricep Extension x 8

WOD

AMRAP 7

7 Deadlifts
10 cals
7 HR push ups

PAIRS BOOTCAMP

Workout

Syncro Partner (Roulette)

AMRAP 35

1-Manmaker
2-Lunges
3-Thrusters
4-Push ups
5-DB cleans
6-Devils Press
7-Dual Snatch
8-Mountain climbers
9-Push press
10-Burpees
11-Airsquat
12-Renegade rows
13-hill run
14-Deadlifts
15-Kick Back burpee