WARMUP
3 ROUNDS
. 10 down ups
. 30 high knees
. 10 air squats
TASK 1: STRENGTH
A. Back squat
10, 8, 6, 4, 2 reps
Go every 3 mins
B. One arm DB OH lunges (AHAP)
3 sets, 8/side
Go every 2 mins
TASK 2: WEIGHTLIFTING
A. Squat clean and jerk
15 rounds, every 45s
B. Split stance strict press
2 sets, 8/side
TASK 3: CONDITIONING
EMOM 10 mins
1 round of Cindy
. 5 pull-ups
. 10 pushups
. 15 air squats
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
