WARMUP
3 rounds:
. 5 burpees
. 10s dead hang
TASK 1: GYMNASTICS
10 ROUNDS ( 1 min on : 1 min off )
. 5 to 8 T2B
. 10 situps
. Max toes touches
TASK 2: CONDITIONING
EMOM X 20 MINS
Min 1: max rep hang power clean 75/55lb
Min 2: max reps burpees facing bar
Min 3: max reps shoulder to overhead 75/55lb
Min 4: Rest
TASK 3: ACCESSORIES
4 ROUNDS
. 30 face pulls
. 10 lateral side raises
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
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
