WARMUP
3 mins any machine
TASK 1: GYMNASTICS
A. 4 rounds
. 8 strict T2B
. Accumulate 30 hollow racks or 30s hollow hold
1 min rest between rounds
B. Deadhang L sit hold
10s on : 50s off x 5 rounds
TASK 2: CONDITIONING
TEAM OF 2
3 rounds
. 400m run
. 100 D.U
. 15 power clean 185/125 lbs
. 75 D.U
. 12 power clean
. 50 D.U
. 9 power clean
Rest 3 mins between each round
Establish one rep max power clean after 3 rounds immediately
Time cap: 30 mins
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
