WARM UP
2MIN ANY MACHINE
10 INCHWARM
TASK 1 : GYMNASTICS
CHEST TO BAR PULL UP / BAR MU
A. 3 ROUNDS
10 KIPPING
5 HOLLOW TO ARCH
B. 5 ROUNDS X EVERY 90S
2 TO 10 C2B OR 1 TO 2 BAR MU
ALL REPS MUST BE QUALITY REPS
TASK 2 : CONDITIONING
TEAM OF 2
3 ROUNDS
. 30 burpees box jump over
. 30 thrusters
. 15 Ring M.U / 20 chest to bar pull up
Rest 3 mins between round then repeat
Time cap : 30 minutes
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
