WARMUP
3 Rounds
. 10 hollow rocks
. 15s hollow hold
. 30s back ext. hold
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 12 to 15 HSPU
Min 2: 1 to 3 legless rope climb
B. Superset for 3 rounds
. 30 face pulls
. 8/side seated DB press
TASK 2: STRENGTH
A. Back squat
3 sets, 8 reps, go every 3 mins
TASK 3: CONDITIONING
Every 6 mins x 3 rounds
Rest 3 mins between
. 400m run
Then, AMRAP:
. 12 wallballs
. 12 DB snatch
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
