WARMUP
2 rounds
. 10 air squats
. 10 pushups
. 30 mountain climbers
TASK 1: CONDITIONING
Rotate A, B & C
A. 12 min AMRAP
. 12 / 8 cal row
. 12 burpees over the rower
3 mins Rest
B. 12 min AMRAP
5 - 4 - 3 - 2 - 1
. Devil press
10 - 15 - 20 - 25 - 30
. Wallballs
3 mins Rest
C. 12 min AMRAP
. 200M Run
. 12 Plate OH Lunges 45lb
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
