WARMUP
. 400m run
Then, 2 rounds of:
. 10 kips
. 20s plank
TASK 1: GYMNASTICS
A. 5 rounds
. 7 bar M.U / C2B / Pullups
. 7 strict HSPU (kipping HSPU)
Rest 1 min after each round
B. 5 rounds
. 5 chin ups (weighted)
. 15 pushups (banded)
Rest 1 min after each round
TASK 2: CONDITIONING
AMRAP 18 mins
. 15/10 cal AB
. 15 alt. DB snatch
. 25 D.Us
TASK 3: ACCESSORIES
3 rounds
. 30 tricep banded push down
. 10 diamond pushups
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
