Warm up
3-minutes any machine
Task 1: weightlifting
A. Power clean
Every 75s x 12 rounds ( with pause in catch position )
Task 2: Strength
A. Back squat
4 sets , 10 Reps
B. Front Walking Lunges
3 sets , 12 reps
Task 3 : conditioning
For time ( battle fitness )
Amrap 15-minutes
21 Wall ball
15 T2b
9 Box jump
Task 4 : Accessory
A. CIRCUIT X 3 Rounds
15m/ side KB OH walking
20s hold on top position dip bar or ring
15 2xDB skull crusher
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
