WARMUP
A. Single under, 2 mins
B. Double under, 1 min on : 1 min off x 5 rounds
Max double under
TASK 1: WEIGHTLIFTING
A. Power snatch
10 min EMOM, 2 reps
TASK 2: STRENGTH
A. Deadlift
In 15 mins build up to a heavy single
TASK 3: CONDITIONING
EMOM X 20 mins
Min 1: 9 / 7 cal AB + 9 DL 155 / 125 lbs + max DU
Min 2: rest or 50s easy pace AB
Min 3: 9 / 8 cal row + 6 HPC + 3 STOH + max DU
Min 4 : rest or 50s easy pace row
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
