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
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
