WARMUP
3 ROUNDS
. 5 inch worm
. 15s hollow hold
. 20 toe touches
TASK 1: GYMNASTICS
A. 21 MIN EMOM
Min 1: 30s hollow rack
Min 2: 10 T2B / 10 knee Raises
Min 3: REST OR 20s Dead hang L-sit hold
B. Dips
3 to 5 reps EMOM 6 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 10 reps
Go every 2:30mins
B. Hip Thrust
4 sets, 12 reps
Go every 2:30 mins
C. Half kneeling landmine twist
2 rounds, 10/side
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
