WARMUP
3 mins on any machine, sprint in last 10s
TASK 1: ENDURANCE
10 ROUNDS ( Each Stations)
A. SKI ERG
30s on : 30s off
3 mins rest
B. ROW
30s on : 30s off
3 mins rest
C. ASSAULT BIKE
30s on : 30s off
3 mins rest
TASK 2: ACCESSORIES
4 ROUNDS
. 15 bicep curls
. 15 tricep push down
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
