TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: GYMNASTICS
Strict or kipping
A. HSPU
Every 2 mins x 10 rounds
. 3 to 7 reps
B. Strict T2B
Every 1 min x 10 rounds
5 reps or 10 sit ups
TASK 3: ACCESSORY
A. Superset for 3 rounds
. 10 Hollow rack
. 30s Hollow hold
B. Superset for 3 rounds
. 50 toe touches
. 50 Heel touches
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
