WARM UP:
3-minutes any machine @ low intensity
2 Rounds
20 banded pull apart
10 light DB lateral raise
Strength:
A. Every 2-minutes x 5 Rounds
2 reps Bench press
5 slam ball
B. Every 2-minutes 4 Rounds
8/side Half kneeling shoulder press
30 sec face pull (As fast as you can)
Gyamnastics:
A. Every 5-minutes x 4 Rounds
8 to 10 bar muscle up
15 to 20 T2B
30M Farmer carry
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
