warm up
2-minutes any machine
3 Rounds
2 high box jump
3 ball slam
Task 1 : weightlifting
Hang Squat Clean + Squat Clean + Split
Jerk ( TNG )
Go Every 2-minutes x 10 Rounds
build to a daily max in the complex.
Task 2: Conditioning
3 Rounds , Rest 2-minutes
Emom 4-minutes
1: 8 shuttle Run (12M segment) + 3 Ring mu
2: 8 HSPU + 3 Burpees DB clean (2xDB )
Task 3: Core
Amrap x 6-minutes ( easy pace )
6 Strict T2B
30s plank
30 mountain climbing
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
Task 1 : Conditioning Team of 2 4 Rounds 27 Squat snatch 115/85lb 21 Shoulder to overhead 15 Front squat 9 Ring Mu 500M ROW Cash Out 100 T2B Bonus work : Strongman Yoke carry 4 Rounds x 15M Accessory
