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 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
