TASK 1 WARMUP
. 100 Single unders
. 20 Situps
. 100 Single unders
. 20 Air squats
. 100 Single unders
TASK 2: CONDITIONING
A. 15 min AMRAP
. 35 DUs
. 9 DB Hang snatch (R)
. 4 strict pull-ups
. 9 DB hang snatch (L)
. 4 strict T2B
Rest 5 mins
B. 15 min EMOM
Min1: 50 lateral hop over object
Min2: 8 - 12 pullups
Min3: 6 Devil Press
Min4: 8-12 T2B
Min5: Rest
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
