TASK 1: WARMUP
2 ROUNDS
. 5 Burpees
. 10 HR push ups
. 15 Air squats
TASK 2: GYMNASTICS
A. Alternate For 10 rounds
. 5 T2B OR 8 toes to DB
. 5m Handstand walk OR 20s HS Hold
30s rest between
B. Gymnastics swimming
5 sets, 45sec
C. Alternate for 3 rounds
. 30s Hollow hold
. 30s Back extension
TASK 3: CORE
. Weighted plank
3 sets, 45sec
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
