RX Strength/Skill 40 Sec Work 20 Sec rest  for 6 Rounds KB Front squat Workout AMRAP 14 1 Pull up 10 KB Walking Lunges 15 Sit ups ADD 1 Pull
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Rx Strength/Skill AMRAP 40 5 Burpees over bar 10 DL 15 Slam ball 20 Air Squat 25 Sit ups Vo2 Workout 30min cap : FRIDAY FUN DAY 8km spin 40
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RX Strength/Skill 6 Min plank Every break 3 Pull up 6 DL Workout AMRAP 10 4 SDB Devil press 6 Box jump 8 HRPU 10 Sit up Vo2 Workout EMOM
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RX Strength/Skill EMOM 30 1- 15 KB SWINGS 24/16 2- 12 Cal row 3- 9 KB Squat 4- 12  SINGLE DB OH LUNGESS 20/12,5 5- 15 BURPEES 6/ REST Vo2
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RX Strength/Skill 2 Round  1# 12 Z PRESS DUAL DB 20/12,5 12 DUAL DB ROW 2# 24 SINGLE DB ALT HANG SNATCH 24 SIT UPS 3# 36 DUAL DB SUITCASE
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RX Strength/Skill EVERY 3 MIN OF 15 MIN (5R) 5 FR SQ 10 BOX STEP UPS 10 DUAL DB DL 10/10 WALKING LUNGESS (no weight) FOCUSE ON FQ Workout 8
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RX 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 Vo2 Workout
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RX Strength/Skill A- 21.15,9 Front squat Cal row B- Fortime 100 Walking lunges 100 Box jump 100 Sit up Accumulate 3 min Plank Vo2 Workout 7KM SPIN ( EVERY KM)
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RX 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
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RX Strength/Skill EMOM 10 Strict press AKBS WOD “1000meter Row 30 Burpees 30 Thrusters” Vo2 Workout 25 MIN HIIT 10 BURPEES 20 KB SWINGS 10 BOX JUMP BURPEES 20 SLAM
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