WARMUP
5 min AMRAP
. 15s dead hang hold
. 15s hollow hold
. 15s back extension hold
. 5s rest
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 3-5 strict pull-ups
Min 2: 5-10 kipping chest to bar pull-ups
B. EMOM x 10 mins
Min 1: max distance HS walk / practice
Min 2: rest
TASK 2: CONDITIONING
10 min AMRAP
. 400m run
THEN, AMRAP REMAINING TIME:
12 - 9 - 6
. DB Thrusters
30 - 20- 10
. Situp
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
