Updated: Feb 6, 2020
Warm Up
400M Run
5 burpees box jump
5 strict T2B
5 strict pull up
conditioning:
Team of 2
A. AMRAP 9-Minutes
60 DB One arm OH lunges
30 chest To Bar
Rest 4-Minutes
B. AMRAP 9-Minutes
60 DB Box step up
30 Toes To Bar
Rest 4-Minutes
C. AMRAP 9-Minutes
30 burpees facing the DB
30 burpees lateral over the DB
30 burpees Touching Target
Note:
split any How , DB weight 22.5/15KG
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
