WARMUP
EMOM x 8 mins
Min 1: 8/6 cal row
Min 2: 8 wallballs
TASK 1: CONDITIONING
A. EMOM x 15 mins (AMRAP 45s work : 15s rest)
Min 1: cal row
Min 2: burpees
Min 3: wallballs
Rest 2 mins
B. EMOM x 9 mins
Min 1: 15 HSPU
Min 2: 20 air squats
Min 3: 25 situps
Rest 2 mins
C. FOR TIME
. 22/18 cal row
. 20 wallballs
. 18 burpees
. 16 air squats
. 14 situps
. 12 HSPU
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
