WARMUP
2 rounds
. 200m run
. 20s HS hold
. 30s hollow rock hold
TASK 1: STRENGTH
A. 6 sets, Go every 2:00 mins
. 3 deadlift
. 3 deficit HSPU
B. 4 sets, go every 1:00 min
. 10 deadlift 50% from (A)
C. Weighted strict chin up
3 reps. Go every 90s x 5 rounds
D. Strict dips
5 reps, every 90s x 5 rounds
TASK 2: CONDITIONING
AMRAP X 15 mins
. 400m run
. 7 burpees DB Power clean
. 7m HS walk / HSPU
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
