Strength and Conditioning 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 RedZone Workout AMRAP (25) PLATE HAND RELEASE PUSH UPS PLATE TO OVERHEAD PLATE OVER HEAD REVERSE LUNGES PLATE SIT UPS RUSSIAN TWIST PLANK TOUCH

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 VO2 Workout AMRAP (25MINS) 12 REPS POWER SNATCH

Strength and Conditioning Strength/Skill 10 RFT (40Min TC) 10 Back squat 250 m Row 12 BJ over 12 Burpees 30 Sec Plank 3 Lap run RedZone Workout 3 ROUNDS FOR TIME 8 REPS ON MOVEMENTS DEVIL PRESS DB THRUSTERS SKII DEVIL PRESS DB THRUSTERS SPIN DEVIL PRESS DB THRUSTRES Metcon Workout 10 single arm DB

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” vO2 Workout Part 1: Front Squat (rig) 20min Part2: amrap 10 KB swings 10 Burpees 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 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 RedZone Workout Anabell (35min) 6km

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 jumb over 8 Cal on bike vO2 Workout Part1: Snatches