WARMUP
3 ROUNDS
. 1 min on any machine
. 20s dead hang hold
. 20s plank
TASK 1: STRENGTH
A. EMOM x 8 mins
Min 1: 8 bench press
Min 2: 8 strict pullup
B. EMOM x 8 mins
Min 1: 5 deadlift
Min 2: 5 weighted dips
TASK 2: CONDITIONING
EMOM x 15 mins
Min 1: 5 clean & jerk 165 / 125 lbs
Min 2: 200m run
Min 3: 15 wallballs
TASK 3: CORE
SUPERSET X 3 ROUNDS
. 30 dead bug
. 30 back extension
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
