WARMUP
3 mins any machine
2 rounds
. 20 hollow rocks
. 5 strict T2B
TASK 1: GYMNASTICS
A. EMOM X 12 mins
Min 1: 15 T2B
Min 2: DB farmer carry
B. EVERY 2 mins x 5 ROUNDS
. 50 D.U
. 2 legless rope climb
TASK 2: CONDITIONING
AMRAP X 25 mins
. 32/28 cal row
. 20 Hang DB clean
. 10m HSW
REST 90s
TASK 3: ACCESSORIES
3 ROUNDS
. 20 banded Y
. 30 banded T
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
