WARMUP
EMOM x 6 min
Min 1: 30s high knees
Min 2: 30s dead hang
TASK 1: STRENGTH
A. EVERY 90s x 10 ROUNDS
. 2 Deadlift
. 2 legless rope climb
B. SUPERSET FOR 4 ROUNDS
. 3 bench press (AHAP)
. 8/side DB row
TASK 2: CONDITIONING
5-Min AMRAP x 3 ROUNDS
(Rest 2 mins in between)
200M Run
6 Devil press
6 burpees
35 DUs
TASK 3: ACCESSORIES
3 ROUNDS
. 75 banded leg curls
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
