WARMUP
2 ROUNDS
. 20 Mountain climbers
. 10 Air Squats
TASK 1: WEIGHTLIFTING
A. Hang squat snatch
Every 30s x 10 mins
B. Squat snatch
EMOM 8 mins @ heavy
TASK 2: CONDITIONING
WITH RUNNING TIME
A. 00:00 to 10:00
. 30/22 cal AB
. 30 burpees box jumps
. 30/22 cal AB
B. 10:00 to 20:00
5 Rounds
. 12 burpees to target
. 6 T2B
TASK 3: CORE
3 ROUNDS
. 30/side side plank
. 15 DB side bends
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
