Updated: Jan 18
conditioning :
Team of 2
3 Rounds
20 C2B pull up
20M Right arm KB Front rack walking lunges
20M Left arm KB Front rack walking lunges
20 HSPU
Time cap : 15-minutes
Extra conditioning
Team of 2
I go you go
20 Rounds
7/5 cal Assault bike
5 wall ball
3 Deadlift 275/215lb
Time cap : 30-minutes
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
