WARMUP
3 ROUNDS
. 200m run
. 30s dead hang
TASK 1: GYMNASTICS
A. AMRAP X 1 min for 5 rounds, rest 90s
. 3 rope climbs
. AMRAP DB burpees
B. Weighted chin up
5 sets, 2 reps @ heavy
TASK 2: CONDITIONING
12 min AMRAP
. 8 deadlifts 185 / 145 lbs
. 16 DB clean
. 32 D.Us
TASK 3: WEIGHTLIFTING
A. Power clean
Every 30s x 20 reps @ start from 70% to 85%
TASK 4: ACCESSORIES
3 Rounds
. 20 face pulls
. 15/side pallof press
. 30s feet elevated ring hold
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
