WARMUP
3-minutes any machine (easy pace )
Task 1: strength
A. Deadlift
5 sets , 2 reps
B. High box jump
5 sets , 1 reps
Task 1: Conditioning
Team of 2
EMOM X 40-Minutes
1: 8 cal Row + 8 burpees over the rower
2: 12 Box jump + 12 wall ball
3: 16 T2B + 16 push up
4: 18 DB Hang clean and jerk + 18 air squat
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
