RX

Strength/Skill

5 RFT
10 Back Squat
10 2KB Walking lunges
30 Sec Plank

Workout

EMOM 16
EMOM 4 -10 KB Step up
EMOM 4 – 12 x 10m Shuffle Run
EMOM 4 – 12 Thrusters 40/30
EMOM 4 – 12 Burpees to Target

VO2

WORKOUT

45 Sec on – 15 Sec off x 5 rounds

Battle Rope
Box  Jump
DB Snatches- 6kg ladies/ 10-12kg men
Shuttle Runs
Step up with DB- 6kg ladies/ 12kg men
Plank Walk out