Task 1 : Conditioning
Team of 2
Alternate A and B x Amrap 30-minutes
I go you go ( p1 A p2 A , p1 B p2 B , so on for 30min Amrap)
A. For time
8 wall ball
8 cal Row
16 push up
B. For time
8 Alt. DB snatch
8 Burpees to Plate 45lb
32 DUs
Bonus work :
Strongman
Emom 12-minutes
1: 15M Yoke carry
2: 15M Farmer carry
Accessory :
A. Hip thrust
5 sets , 5 reps ( hold 3s every reps )
B. Banded legs curl
3 sets , 30 reps
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
