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
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
