Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 16 Barbel Reverse lunges Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ Rest 2 Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ RedZone Workout Part 1: Front

Strength and Conditioning Strength/Skill 5 Rounds For time Buy in – 25 Burpees 20 DB Snatches 12Plus 80m DB Farmer Carry 16Plus 20 Knees to chest Buy out – 25 Burpees vO2 Workout Part1: Snatches (empty bar). 20mns Part2: amrap 10 devil press 10 DB Box step over 10 Prisoner squats 8 plate to overhead

Strength and Conditioning Strength/Skill A- Every 90 Sec 10 Deadlidft 5 Burpees Over bar B – 3 Rounds 10 DB Cyclist squat 10 Rev grip Barbell Row 10 Biceps curl 10 Triceps Ext C- Conditioning EMOM 9 1- 10 WB 2- 30 Sec plank 3- 8 Burpees RedZone Workout Part1: Back Squat 20mns Part2: amrap

Strength and Conditioning Workout A- Every 2 Min 5 Rounds 10 Bench press 5 Push ups EMOM 25 Min 1 – 20M Shuttle Run Min 2- 20 Sit ups Min 3- 20 Jumping squat Min 4 – Burpees Min 5- Rest Vo2 Workout Part 1: Front Squat (rig) 20min Part2: amrap 10 KB swings 10

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 16 Barbel Reverse lunges Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ Rest 2 Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ RedZone Workout 1 lap wall

Strength and Conditioning Strength/Skill A- 3 Rounds (rest 1 btween set) 10 Seated KP Press 20 Sec Hollow 30 Sec Plank B- 8 Rounds of 8 DB Sntach 8 Bupees over DB 8 HRPU 8 Cal row 8 knees to chest 8 AKBS 8 Box jumb over 8 Cal on bike vO2 Workout Box Squats

Strength and Conditioning Strength/Skill FT 30 T2B 3 LAP run 1 min plank 30 V ups 3 Lap run 1min plank 70 Sit ups 3 Lap run 1 min plank RedZone Workout 1 KM SPIN 10 KB SWINGS 10 GOBLET SQUAT 10 SUMO SQUAT HIGH PULL 5 SINGLE ARM THRUSTERS (EACH SIDE) 10 KB RDL

Strength and Conditioning Strength/Skill A- 21.15,9 Front squat Cal row B- Fortime 100 Walking lunges 100 Box jump 100 Sit up Accumalate 3 min Plank vO2 Workout Deadlift Renagade rows Db bent over row dbpush press kb farmers carry Metcon Workout Every 3 Minus. Completete A set 1. 8 Burpees 8 Laps Farmers Carry 8

Strength and Conditioning Strength/Skill AMRAP5 1 Shuttle run 1 single DB devil press then 2,3,4 etc… 2 min Rest AMRAP 5 3 Hang clean and jerk 6 Step up 2Min rest AMRAP 5 5 Cal on bike 7 American KBSwing 9 HRPU RedZone Workout   emom 30mn 20 kcal Skierg Hanging Snatch burpees db snatch

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 16 Barbel Reverse lunges Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ Rest 2 Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ RedZone Workout   CROSSFIT OPEN