Task 1 : INTERVAL
Every 3-Minutes x 5 rounds
15 Cal Any Machine
75 Dus
50 lateral side Hop over DB
Task 2 : Strength
A. Deadlift
Emom 8-Minutes
build up heavy single
B. Superset x 4 Rounds
8 Db bench press
4 weighted pull up
go every 2:30
C. Banded chin up
50 reps
Time cap : 6 Minutes
D. superset for 3 rounds
8 DB Row
12 biceps curl
Task 3 : CORE
2 Round
100 Russian twist
50 Toes touch
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
