RARE π§π Warm up :
3-minutes any machine
10 inch warm
40s wall sit
10 jump squats
Strength:
A. Every 3-minutes x 6 Rounds
3 Back squat @ 80%
5 Box depth jump
B. Hip thrust (AHAP)
4sets , 8 reps
C. Sled push sprint (Light weight)
Every 90s x 5 @ 15M
Gymnastics:
Emom 15-minutes
1: 1 to 10 Strict pull up
2: 5 to 10 Hollow to Arch
3: 1 to 10 Strict Ring Dips
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 workΒ : 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
