TASK 1: WARMUP
3 ROUNDS
. 5 Burpees
. 30s Plank
TASK 2: CONDITIONING
3 Sets, 7 min AMRAP, rest 3 mins between
A. 7 min AMRAP
. 15 Box jumps
. 12 DB Hang snatch
. 9 Pushups
. 6 HSPU or HR pushups
B. 7 min AMRAP
. 18 DB Hang clean and jerk
. 15 air squats
. 12 T2B or 24 situps
TASK 3: ACCESSORIES
Superset for 4 rounds
. 45s wallsit
. 30s plank
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
