WARMUP
3 rounds
. 10s hollow rock
. 20s/each side plank
. 5 pushups
TASK 1: GYMNASTICS
A. Strict HSPU / seated shoulder press
5 rounds x every 90s
. 3-10 reps
B. Kipping HSPU
5 rounds x 2 mins
10 reps + 30s hold top position with elbows fully locked
C. Accumulate 180s back ext. hold
TASK 3: CONDITIONING
2 rounds
. 20 shoulder to overhead 135/95 lbs
. 50 D.U
. 50 H.R pushups
. 50 D.U
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
