WARMUP
. 6 mins practice D.U
OR EMOM 6 mins
3 triple unders
TASK 1: GYMNASTICS
A. 5 ROUNDS
. 30s back ext. hold
. 5 inch worm
B. T2B 2 rounds, rest 3mins in between
EVERY 30s x 10 rounds
. 1-5 T2B
TASK 2: WEIGHTLIFTING
A. Hang power snatch
EMOM x 10 mins
2 reps
TASK 3: STRENGTH
A. Deadlift @ 65%
4 sets , 6 reps
TASK 4: CORE
Accumulate parallette L sit hold for 3 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
