Task 1 : Conditioning
Team of 2
A.Amrap x 12-minutes
50 Box jump over
25 T2B
Rest 5-minutes
B. Amrap x 12-minutes
20M HS walk
4 Rounds of Cindy ( 5 pull up + 10 pushup + air squat )
Rest 5-minutes
C. Amrap x 12-minutes
Max cal assault bike
Bonus work :
Strongman
A. Yoke carry
4 Sets , 30M @ heavy as possible
Rest as you needed
B. Sled push
4 sets , 15 M
Accessory :
DB shrug
3 sets , 12 reps
Supersets x 4 Rounds
10 Bird dog
10 Banded Dead bug
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
