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
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
