Strength and Conditioning

Strength/Skill

10 min for a heavy Squat Clean

6×3 Touch and go

Workout

21-15-9

Double Dumbell Clean and jerk
Burpees

Vo2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

Part 1: 4min x 3
burpees
prisoner air squats
plankwalkout

Prt 2: Death by wall balls (20min)

12 single arm devil press
12 butterfly sit ups
12 box jump
12 push ups
(every  3min 30 wall balls)

Metcon-AM

Workout

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs.

Metcon-PM

Workout

AMRAP 10

6 shoulder press
6 box jumps
6 thrusters
6 db snatch

AMRAP 15

8 shoulder press
8 box jumps
8 thrusters
8 db snatch

AMRAP 20

4 shoulder press
4 box jumps
4 thrusters
4 db snatch