WARMUP
AMRAP X 5 mins @ easy pace
. 30s assault bike
. 2 wall walks
. 20s dead hang
. 3 DB HSC
EMOM X 40 mins
Min 1: 15/12 cal Assualt Bike
Min 2: 15 HSPU
Min 3: 10m HSW OR 12 chest facing wall hands in’n’out plate
Min 4: 10 DB Hang Squat Clean
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
