Team of 3
A. Amrap x 12-minutes
30 cal ski Erg
30 sync DB hang clean and jerk ( 2 partner )
30 HR push up
Rest 2-minutes
B. Amrap x 10-minutes
30 Cal Assault bike
30 sync DB STOH
30 Box step up
Rest 2-minutes
C. Amrap x 8-minutes
30 cal Row
30 sync DB burpees
30 x 10M shuttle Run
Bonus work :
A. superset x 3 Rounds
8 Dips
20 triceps push down
B. superset x 3 Rounds 15 GHD Sit Up
15M/side kB Front rack walking
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
