WARMUP
3 ROUNDS
. 5 push ups
. 20 static plate OH hold
. 30s plank
TASK 1: STRENGTH
A. Superset for 4 rounds
Go every 3 mins
. 8 push press @build up
. 4 strict HSPU
. 20s wall support HS hold
B. Superset for 4 rounds
Go every 3 mins
. 12/side half kneeling shoulder press
. 8 diamond pushup
C. Superset for 4 rounds
Go every 3 mins
. 12/side DB row
. 12 bicep curls
TASK 2: POWER
6 ROUNDS x every 2 mins
. 5 weighted box jumps
. 10 KB swing
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
