WARMUP
3 rounds
. 6 box step up
. 6 KB swings
. Then warmup deadlift
TASK 1: CONDITIONING
TEAM OF 2
. 100 kb hang clean
. 100 box jump over
. 100 kb STOH
Rest 3 mins
50-40-30-20-10
. Deadlift 225/155 lbs
. 25 1xKB box step up between rounds
Time cap: 40mins
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
