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 KB Swing 9 HRPU VO2 Workout HANGING SNATCH AMRAP 15 15 KB swings 5 Shuttles 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 vO2 Workout DEADLIFT AMRAP 15

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 jump over 8 Cal on bike vO2 Workout SQUAT CLEAN

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 vO2 Workout BAR THRUSTERS AMRAP 15 15 BUTTEFLY SITUPS 20 MOUNTAIN CLIMBERS 20 HIGH PLANK STEPOUT RedZone Workout AMRAP 25 20 Overhead Squats 20 Push

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 FRONT SQUAT AMRAP 15 1 LAP FARMERS CARRY 12 BOX JUMP OVER 18 REVERSE LUNGES DB Metcom/Hiit  Workout Circuit: Station1: Double jump burpees Station2: Weighted punches Station3: Quick

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 Vo2 Workout HANGING SNATCH AMRAP 15 15 KB SWINGS 5 SHUTTLES 10BURPEES RedZone

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 Anabell ( 35

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 V02 Workout MERRY GO ROUND X 2-3 ROUNDS 2 Laps 20 Wall Balls 20 DB Power Cleans 20 Wall Balls 2 laps 90 sec

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 Mayhem 10 Deadlift Shuttle 10 BOB

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 20 X DB Front Squats 20 SINGLE LEG BOX STEP UP 20