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
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
