WARMUP
EMOM X 6 mins
Min 1: 50s any machine
Min 2: 10 burpees
Min 3: 5 rope pullup / 20s hold
TASK 1 : CONDITOINING
ROTATE A, B & C EVERY 2 MINS
FOR 15 ROUNDS
A. 5 rope climbs
B. 15 burpees box jump
C. 25/18 cal ski
TASK 2 : CORE
3 ROUNDS
15 GHD SIT UP
45S D-BALL BEAR HUG
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
