2 Jan
Warm up
3 Rounds
5 cal row/AB @ increase intensity
5 half burpees
Then
15M Inch worm
Conditioning
Team of 2
You go , I go style
Each partner finish a round while the other partner rests.
A. AMRAP 14 minutes
12/10 Cal Row
8 DB Burpees, x 2DBs 22.5/15kg
Rest 3-min
B. AMRAP 12 minutes
12/10 Cal Assault bike
5 DB Burpee Power clean x 2DB 22.5/15kg
Rest 3-min
C. AMRAP 10 minutes
35 DU
3 DB Devil press x 2DBs 22.6/15kg
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