WARMUP
3 mins on any machine
Then, 3 rounds:
. 8 goblet squats
. 12 burpees
TASK 1: STRENGTH
A. Back squat @ 55%
3 sets, 10 reps
Every 2:30 mins
B. Back rack reverse lunges
3 sets, 6/side
TASK 1: CONDITIONING
OPEN WORKOUT
15 min AMRAP
. 1 wall walk
. 10 D.U
. 3 wall walks
. 30 D.U
. 6 wall walks
. 60 D.U
. 9 wall walks
. 90 D.U
. 15 wall walks
. 150 D.U
. 21 wall walks
. 210 D.U
TASK 3: ACCESSORIES
3 rounds
. 30/side pallof press
. 20s L-sit hold
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
