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
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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 RedZone Workout MAIN
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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
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Strength and Conditioning Strength/Skill 3 Rounds 250 Meter Row 20 Knees to Chest 3 Lap Run 20 Dumbell thrusters Core Vo2 Workout DB COMPLEX 10 Db floor press 10 DB
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Strength and Conditioning Strength/Skill 5 Rounds for time 200 Meter Row 80 Meter Farmer Carry 8 Single Dumbbell Devil press Workout 500Meter on Bike 10 BJO 15 Sit up Vo2
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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
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Strength and Conditioning Strength/Skill 5 Rounds for time 5 Front Squat 10 Walking lunges Workou For time 100 Cal on bike (TC-7Min) 100 Walking lunges (weighted) 100 Sit ups (TC-
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VO2 Workout 50 Burpees 2 Laps 100 Push ups 2 Laps 100 Walking Lunges 2 Laps 200 Air squats 2 Laps 100 Walking Lunges 2 Laps 100 Push ups 2
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Strength and Conditioning Strength/Skill Tabata Deadlift -65% Workout EMOM 15 18 DB Snatches 16 Sit ups 14 Wall Ball VO2 Workout 50 Burpees 2 Laps 100 Push ups 2 Laps
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Strength and Conditioning Strength/Skill E2MOM 5 DL 5 Seated Box jump Workout EMOM 15 18 DB Snatches 16 Sit ups 14 Wall Ball VO2 Workout KB COMPLEX  5 ROUNDS 1
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