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 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
