Warm up
Amrap x 5-Minutes
6 burpees
6 inch warm
20s dead hang
Task 1 : Strength
A. Supersets x 6 Rounds
12 Strict pull up
3 push press
Rest 1-minutes
Task 2 : Conditioning
Alternate Every 7-Minutes x 4 Rounds
A. For time
1500M/1400M Row
B. Amrap x 6-Minutes
6 clean and jerk 135/95
6 burpees Box jump over
35 DUs
Then find 2 reps max deadlift
In 10-minutes window
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
