Warm up
Emom x 9 -minutes
1 : 1 to 3 Deficit HSPU
2: 30s Row/Bike
3: 6 Box jump over
Task 1 : Conditioning
Team of 2
Cash in 2000M Row
Rest 2-minutes
3 Rounds
30 HSPU
30M 2xDB Front Rack Lunges
Rest 2-minutes
3 Rounds
30 wall ball
30 Box jump Over
Finisher :
Circuit for 3 Rounds
12 DB chest press
20 push up
50 fast Banded lat pull down
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
