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
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
