WARMUP
3 ROUNDS
. 20s side plank (R)
. 20s back extension
. 20s side plank (L)
20s rest
TASK 1: GYMNASTICS
A. Hollow to arch
5 sets, 5 to 10 reps
Rest 30s
B. Strict weighted pull-ups
5 sets, every 90s
Find heavy
OR
EMOM 7 mins
1 to 5 strict pullup
C. Explosive bar MU / chest to bar pull-up
Every 30s x 10 rounds
TASK 2: CONDITIONING
4 min ON X 4 min OFF
. 30/26 cal row
. 20 box jumps
AMRAP burpees box jump
X 3 ROUNDS
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
