Updated: Jan 16, 2021
WARMUP
EMOM x 10 mins
Min 1: 45s any machine
Min 2: 30s plank + 5 pushups
TASK 1: STRENGTH
A. Every 90s x 6 rounds
. 1 squat clean + 1 hang squat clean
. 6 box step up with 1xDB 22.5 / 15 kgs
B. Strict pull up, 5 reps
EMOM x 5 mins
TASK 2: CONDITIONING
3 ROUNDS, 5 min AMRAP , 2min rest between rounds
. 400m run
. 40 wallballs
. Max abmat sit ups
TASK 3: ACCESSORIES
Banded good morning
4 sets, 45s on , 15s rest
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
