WARMUP
EMOM 5 MINS
. 10 hollow racks
. 10 Glute bridges
TASK 1: GYMNASTICS
EMOM 15 mins
Min 1: 15 T2B / 10 knees to elbows
Min 2: 15 pushup position (plank jumps knee in and out)
Min 3: hollow hold with plate OH
TASK 2: STRENGTH
A. Deadlift
10, 8, 6, 4, 2 reps
Go every 3 mins
B. Good morning
2 sets, 15 reps
TASK 3: CONDITIONING
30 - 20 - 10
. Deadlifts 155/105 LB
. Burpees
. Sit ups
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
