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
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
