💢 Warm Up:
2 Rounds
10 Dus
10 kipping
2 Rounds
10 Air squats
3 burpees Box Jump over
💢 Conditioning:
Team of 3
For Time
1 Round for each partner:
. 35 Dus /50 Sus
. 21 pull up / (Opt.2) 9
1 Round for each partner:
. 35 Dus /50 Sus
. 15 chest to bar pull up / (Opt.2) 6
1 Round for each partner:
. 35 Dus /50 Sus
. 9 Bar Mu / (Opt.2) 3
Divide between partners anyhow:
. 180 Air squats
. 120 burpees Box jump over
X3 ROUNDS
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
