WARMUP
. 5 min bike or row
TASK 1: ENDURANCE
Alt. For 4 rounds
. Row
60s : 60s rest
50s : 10s rest
40s : 20s rest
30s : 30s rest
20s : 40s rest
10s : 50s rest
Rest 3 mins
. Bike
60s : 60s rest
50s : 10s rest
40s : 20s rest
30s : 30s rest
20s : 40s rest
10s : 50s rest
Rest 3 mins
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
