WARMUP
2 rounds
. 10 shuttle run
. 15s HS Hold
. 5 inch worm
TASK 1: STRENGTH
A. EMOM x 12 mins
Odd: 3 DEADLIFT
Even: 1-5 strict HSPU
B. Every 2 mins x 4 rounds
. 8 barbell rows
. 45s dead hang hold
C. Hip thrust
3 sets, 15-20 reps
TASK 2: CONDITIONING
Every 6 mins x 3 rounds
. 25/20 cal row
. 100 D.U
. 25 power snatch 65/55 lbs
TASK 3: ACCESSORIES
Superset for 3 rounds
. 12 barbell bicep curls
. 30 banded tricep push down
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
