TASK 1: WARMUP
3 ROUNDS
. 30 High Knees
. 30s Plank
TASK 2: GYMNASTICS
A. HSPU
8 min EMOM
. 1-2 strict & 3-5 kipping (all in the same minute)
. OR Handstand hold for 20s each minute
B. Superset for 3 rounds
. 10 seated shoulder press
. 5 Wall walks
TASK 3: CORE
A. Superset for 3 rounds
. 30m DB Farmer carry
. 30/side Side plank
B. DB Wood Chop
3 sets, 10 reps
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
