TASK 1: WARM UP
3 ROUNDS
. 5 Inch worm
. 5 Burpees
. 20 High Knees
TASK 2: STRENGTH
A. Superset for 4 sets
. 15 Chest Press
. 15 Incline Pushups
B. Superset for 4 sets
. 15 DB Row
. 45s Back Extension Hold
TAK 3: CONDITIONING
FOR TIME
. 75 DB STOH
. 75 Burpees Box Jumps
TASK 4: CORE
EMOM 5 MINS
10 Over Head sit ups
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
