Task 1 : Conditioning
Team of 2
Emom x 42-Mnutes
1: Max Cal Row
2: Max Wallball
3: Max DUs
4: Max chest to bar pull up
5: 4 Hang Squat Snatch 165/105
6: Rest
Bound work :
Strongman :
A. Yoke carry
4 Sets , max distance in 1-minutes
( lite weight )
B. D-Ball over the shoulder
5 sets , 3 reps ( as heavy as possible)
Core:
A. pallof press
3 sets , 30/side
B. Half kneeling landmine twist
3 sets , 10/ side
C. Swiss ball rollout from plank
3 sets , 15 reps
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
