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 3 High pull 3 Powel clean 3 Jerk Workout 2R FOR TIME 5 BURPEE PULL UP 10 THR 40/30 15 KB LUNGESS 20 Shoulder 2 OH 25 POWER CLEAN” RedZone Workout Amrap 1km spin 20 kb Gorilla rows 12 Slam balls 12 DB floor press

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 Warm Up MAIN

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 Deadlift 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 MAIN WORKOUT: SPAGHETTI LEGS 20 X DB

Strength and Conditioning Strength/Skill A- Every 90 Sec 5 Rounds 3 Bench press 80-90% 2 RFT 30 Reverse Lunges 25 Sit ups 20 Cal bike 15 Wall ball Squat 10 Box jump 5 Devil press VO2 Workout KB COMPLEX 5 ROUNDS 1 KM Spin 10 KB Swings 10 Goblet Squat 10 Sumo Squat High Pull

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 KB COMPLEX 5 ROUNDS 1 KM SPIN 10 KB SWINGS 10 GOBLET SQUAT 10 SUMO SQUAT HIGH PULL

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 3 High pull 3 Powel clean 3 Jerk Workout 2R FOR TIME 5 BURPEE PULL UP 10 THR 40/30 15 KB LUNGESS 20 Shoulder 2 OH 25 POWER CLEAN” RedZone Workout Amrap 1km spin 20 kb Gorilla rows 12 Slam balls 12 DB floor press

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 Warm Up MAIN

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