Warm up
2 Rounds
200M
Rest 1-min
Task 1 : Strength
A. Supersets x 3 Rounds
8 DB Chest press
8 chin up
Every 90s
B. Emom x 8-minutes
1: 12 pull up
2: 8 DB pull over
Task 2 : conditioning
Emom x 21-minutes
1: 50 DUs
2: 25 Sit up
3: Amrap hang DB clean and jerk
Task 3: Core
Supersets x 3 Rounds
20 DeadBug
20s/side side plank.
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
