Updated: Jan 14
Conditioning :
Team of 2
Amrap x 20-minutes
40M sled pull
80M sandbag bear hug carry
20 sandbag to shoulder
20 burpees over Parallette
Gymnastics :
A. T2b
Emom x 8 minutes
Choose your reps
B. Double under or HSW
Emom x 8 minutes
Chose your reps
Accessory
A. DB Seated shoulder press
3 sets , 8 reps
B. Banded YTW
3 sets , s8 reps
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
