TASK 1: WARMUP
30s on : 30s off
. High knees
. Sit ups
. Wall sit
Rest 1 min, then repeat on more time
TASK 2: ENDURANCE
5 ROUNDS
(Total time: 50 mins)
. Run 60s : Walk 60s
. Run 45s : Walk 45s
. Run 30s : Walk 30s
. Run 45s : Walk 45s
. Run 60s : Walk 60s
Rest 2 mins
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
Task 1 : Conditioning Team of 2 4 Rounds 27 Squat snatch 115/85lb 21 Shoulder to overhead 15 Front squat 9 Ring Mu 500M ROW Cash Out 100 T2B Bonus work : Strongman Yoke carry 4 Rounds x 15M Accessory
