TASK 1: WARMUP
3 Rounds
. 5 inch worm
. 10 high knees
. 15 lateral hops
TASK: GYMNASTICS
A. HSPU Negative Phase
3 to 5 Eccentric HSPU, Every 90s x 5 rounds
B. TABATA Work
8 rounds
20s: Handstand Hold
10s: Handstand Hold (head on the ground)
TASK 3: CONDITIONING
EMOM 18-min
MIN 1: 12 STOH + 6 Pushups
MIN 2: 12 Box Jumps + 6 Burpees
MIN 3: Rest
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
