WARMUP
2 Rounds
. 8/6 CAL AB
. 8 BURPEES
. 8 BOX JUMPS
TASK 1: CONDITIONING
TEAM OF 3
With running time:
00:00 - 13:00
. 120/100 AB
. 30 Ring M.U / 40 chest to bar pull up / 50 pull up
13:00 - 26:00
. 120/100cal AB
. 30 burpees 2xDB box step up (15/22.5KG)
26:00 - 39:00
. 120/100cal AB
. 30 burpees M.U / pull-up /40 burpees chest to bar pull up / 50 burpees pull up
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
