WARMUP
3 mins any machine
TASK 1: GYMNASTICS
A. EMOM X 6 mins
Min 1: 30s dead hang
Min 2: 30s hollow hold
B. EMOM X 4 mins
Banded lat pulldown in hollow hold position
C. Bar M.U
EMOM X 6 mins
3 reps
Then, one set for max reps with band
TASK 2: CONDITIONING
AMRAP x 10 mins
. 30 box jumps
. 40 DB power clean
. 50 H.R pushups
Then into:
AMRAP X 10 mins
. 25 D.Us
. 12 pullups
. 18/16 cal row
TASK 3: CORE
A. Pallof press
3 sets, 20/side
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
