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
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
