WARMUP
. 400m run
Then, 2 rounds of:
. 30s hollow rock hold
. 30s back extension hold
TASK 1: GYMNASTICS
A. Superset for 3 rounds
. 10 kips
. 20 hollow rocks
B. 15 min EMOM
Min 1: 50 D.Us or practice D.Us
Min 2: 3 strict pull-ups + 10 kipping or butterfly pull-ups or 1 to 3 strict pullup
MIn 3: 30 banded lat pulldown
TASK 2: CONDITIONING
2 ROUNDS
. 40 burpees
. 20 1xDB box step up
EMOM 4 jump lunges
Rest 1:1
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
