Warm up :
Any machine 3-minutes @ easy pace
30M/side single arm OH kB walking
30s Dead hang
Strength:
A. Every 2:30 x 4 Rounds
8/side single arm DB chest press
8/side single arm DB Row
B. Emom 6-minutes
1: 10 to 15 Ring Row
2: 10 to 15 Ring push up
Conditioning:
Team of 2
For Time
32 Rounds
3 Double DB hang split snatch
2 Devil press
1 burpees Ring MU
Time cap : 40-minutes
Note:
DB Weight : M 22.5kg , W 15Kg
switch after full Round
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
