WARMUP
4 min AMRAP
. 30 single under
. 15s HS hold
. 15s back extension hold
TASK 1: GYMNASTICS
A. EMOM 8 mins
. Double under
15 to 35 unbroken or practice
B. EMOM 8 mins
. 3-5m HS walk OR HS side walk wall support
C. EMOM 8 mins
. 5 to 10 kipping or butterfly pull ups OR 1 to 3 strict pull ups
TASK 2: CONDITIONING
50-40-30-20-10
. D.Us
. Side hops (DB)
. Sit-up
. Toe touches
Time cap: 12 mins
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
