WARMUP
3 ROUNDS
. 30s plank
. 50 single unders
TASK 1: GYMNASTICS
A. Every 90s x 5 rounds
. 35 double unders
. 8 Jump Lunges
Rest 2 mins
B. Every 90s x 5 rounds
. 35 double unders
. 8 v up
TASK 2: CONDITIONING
AMRAP X 22 mins
TEAM OF 2
. 50/40 cal row
. 180 double unders
. 50 goblet squats
TASK 3: ACCESSORIES
3 ROUNDS
. 30 Glute bridges
. 30s back extensions
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
