Updated: May 31, 2020
Task 1 : warm up
3-Minutes Amrap
3 Air Squat
3 Lunges
3 Push Up
Task 2: Strength
A. Superset For 3 Rounds
15 DB Row
15 to 20 Push up
Rest 60 to 90 Seconds
B. Superset For 3 Rounds
15 DB Chest press
15 BD pull over
Task 3 : Conditioning
For Time
5 Rounds
12 push Press
9 push up
6 Burpees
Task 4 : Core
Plank Arm/feet Tap Out
4 Sets , 45 Seconds
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
