TASK 1: WARM UP
A. 2 min AMRAP @ easy pace
. 10 Burpees
. 10 Jump Squats
2 min rest
B. 2 min AMRAP @ easy pace
. 10 Burpees
. 10 HR Pushups
TASK 2: GYMNASTICS
A. T2B
5-7 reps OR Toes To DB
Go every 60s x 10 rounds
B. Strict Pull-ups
3-5 reps OR 8 DB Row
Go every 60s x 10 rounds
TASK 3: ACCESSORIES
A. Superset for 3 rounds
. 12 Hip Thrusts
. 30s Hollow Rack
B. Superset for 3 rounds
. 45s WallSit
. 30s/side side plank
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
