WARMUP
5 ROUNDS
30s on : 30s off
Plate hops
TASK 1: GYMNASTICS
A. DOUBLE UNDERS
Every 2 mins x 5 rounds
45s max rep or practice D.Us
B. Hollow to arch
4 sets, 5 reps
C. EMOM X 10 mins
Min 1: 10 kip on the bar
Min 2: 5 to 10 chest to bar pull-ups
D. Strict weighted pull-ups
5 sets, 3 reps
TASK 2: WEIGHTLIFTING
A. Snatch pull + hang power snatch
EMOM X 10 mins
TASK 3: ACCESSORIES
SUPERSET FOR 4 ROUNDS
. 12 bicep curls
. 12 skull crushers
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
