TASK 1: WARMUP
3 ROUNDS
. 5 Burpees
. 30s Plank
TASK 2: GYMNASTICS
A. Strict pull-ups
8 sets, 3 reps (weighted if possible)
OR 10/side one arm DB row
B. HS Walking / HS Hold
Every 90s, 5m HSW or 30s HS Hold
TASK 3: ACCESSORIES
Superset for 3 rounds
. 30s Back extension hold
. 30s Hollow rack
Superset for 3 rounds
. 30 Pallof press (15 each side)
. 30 reps face pulls
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
