TASK 1: WARMUP
3 ROUNDS
. 30 High Knees
. 30s Plank
TASK 2: CONDITIONING
A. 15 min EMOM
Min 1: Thrusters (DB or Barbell 95 / 65 lbs)
Min 2: 5 to 10 T2B or T2DB
Min 3: REST
Rest 5 mins
B. 15 min EMOM
Min 1: Sumo Deadlift High Pull (DB or Barbell 95 / 65 lbs)
Min 2: 25 situps
Min 3: REST
TASK 3: ACCESSORIES
Superset for 4 rounds
. 12 Bicep Curls
. 12 Skull Crushers
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
