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 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
