WARMUP
EMOM X 6 mins
Min 1: 30s row
Min 2: 12 air squat
Min 3: 6 pushups
TASK 1: CONDITIONING
TEAM OF 3
. 3000 / 2600m row
. 150 SYNC air squat
. 90 ring dips
. 100 SYNC air squats
. 60 ring dips
. 50 SYNC air squats
. 30 ring dips
. 3000 / 2600m row
time cap : 50 min
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
