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 vO2 Workout Part1: Snatches (empty

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 Box jump 3 3Single DB Hang clean and jerk 2Min rest AMRAP 5 3 Cal on bike or rower 3 Single DB Thrusters for time – 100 sit up Accumalate 3 min plank

Strength and Conditioning Strength/Skill A- Every 90 Sec 3 Deadlidft 80-90% B – 3 Rounds 15 DB Cyclist squat 15 Barbell Row 15 Biceps curl 15 Triceps Ext C- Conditioning 3 RFT TC-10 10 Cal Bike 10 Shuttle Run 20 M 10 DB Snatches 10 Burpees vO2 Workout Part 1: Front Squat (rig) 20min Part2:

Strength and Conditioning Strength/Skill A- Every 90 Sec 5 Rounds 3 Bench press 80-90% 2 RFT 30 Reverce Lunges 25 Sit ups 20 Cal bike 15 Wall ball Squat 10 Box jump 5 Devil press vO2 Workout Part1: Snatches (empty bar). 20mns Part2: amrap 10 devil press 10 DB Box step over 10 Prisoner squats

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 vO2 Workout DEADLIFT AMRAP 15

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 SQUAT CLEAN AMRAP 15 10 KCAL ASSAULT 10 PLANK WALKOUT 12HR PUSHUPS Metcon Workout EMOM 15 1- 30 seconds high plank 2-

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 vO2 Workout BAR THRUSTERS AMRAP 15 15 BUTTEFLY SITUPS 20 MOUNTAIN CLIMBERS 20 HIGH PLANK STEPOUT RedZone Workout No wayout: 30mns 2mins

Strength and Conditioning Strength/Skill 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 FRONT SQUAT AMRAP 15 1 LAP FARMERS CARRY 12 BOX JUMP OVER

Strength and Conditioning Strength/Skill A-Every 90 Sec for 5 Rounds 10 Back squat B-3Rounds 1 Min Rest rest between sets B1- 10 Strict Press B2- 5 Pull Up C- Conditioning 4 Min AMRAP 6 Cal Row 6 Push press 30/20 Rest 2 min 4 Min AMRAP 6 Thrusters 30/20 6 Box Jump vO2 Workout HANGING

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 vO2 Workout Part 1: Front