WARMUP
2 rounds
. 8 inch worm
. 20s hollow rack
TASK 1: WEIGHTLIFTING
A. Every 90s x 10 rounds
. Power snatch
. Hang power snatch
. Push press behind the neck
TASK 2: BACK SQUATS
A. Every 2 mins x 5 rounds
. 2 reps back squat
. 12 body weight lunges
B. Hip thrust
3 sets, 15 reps
TASK 3: GYMNASTICS
A. HSPU
EMOM 10 mins
. 5 to 15 reps
B. Seated shoulder press
10 reps + max hold with bar over head
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
