Warm up
3-minutes any machine
Task 1 : Weightlifting
A. Power snatch
Every 45s x 15 Rounds
B. 2 Squat snatch
Every 90s x 5 Rounds
Task 2: Strength
A.Deadlift
5 Sets , 2 reps
Task 3: Gymnastics
A. Every 60 Seconds x 12-Minutes
1: 12 to 15 pull up
2: 30s Hand stand Hold
B. Handstand Push up
Emom x 7-minutes , 5 to 10 reps
C. Parallette L-Sit Hold
4 sets , 20 seconds
Task 3 : Accessory
Circuit x 3 Rounds
20 Face pull
20 triceps push down
20 Banded T
Endurance : For time 6KM Row Or 250/200 Cal Assault bike *Emom alternate A. 5 push up B. 5 KB swing Bonus work : A. Seated Box jump 5 sets , 2 reps B. Landmine twist in half kneeling 3 sets , 12/si
Task 1 : Conditioning Team of 2 40 Rounds 1 Deficit strict HSPU 45s/25slb 2 2xDB Snatch 3 2XDB Front Squat 4 10M X shuttle Run Bonus work : Strongman Hand over head sled pull 4 Rounds x 15M Accessory
Warm up 3-minutes any machine Task 1: weightlifting A. Hang Power clean + split jerk 4 sets ( each set 4-minutes window ) 1 pc + 2 sj @ 75% 1 pc + 1 sh @ 80% Task 2: Strength A. Back squat @65% 2 sets
