WARMUP
3 mins any machine
Then, 2 rounds:
. 10 front squats (empty bar)
. 5 inch worm
TASK 1: STRENGTH
A. EMOM X 12 mins
Min 1: 3 DL (@ heavy weight)
Min 2: 8-10 strict T2B
B. EMOM X 8 min
Min 1: 4/side DB OH lunges
Min 2: 12 DB row
TASK 2: CONDITIONING
3 rounds
. 10 squat clean 155/105 lbs
. 18 T2B
. 32 wallballs
Rest 3-5 mins after each round
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
