WARMUP
5 min AMRAP @ easy pace
. 20s dead hang
. 20s hollow hold
. 10 sit ups
TASK 1: GYMNASTICS
A. EMOM 10 mins
Min 1: 7-10 C2B / pull-ups
Min 2: 1-7 strict HSPU
B. EMOM 10 mins
Min 1: 7-10 T2B
Min 2: 5-10 kipping HSPU
TASK 2: CONDITIONING
4 ROUNDS
. 200m run
. 40 air squats or 20 pistol squats
. 30 situps
TASK 3: ACCESSORY
3 Rounds
3o Banded biceps Curl
25 Banded Triceps
20 Banded Face Pull
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
