WARMUP
3 rounds
. 200m run
. 10 goblet squat
TASK 1: STRENGTH
A. BACK SQUAT
Every 30s x 12 rounds
2 reps
TASK 2: GYMNASTICS
A. Ring MU
. 30 reps
OR
EMOM 10 mins
. 1 mu OR 1-5 dips
B. EMOM x 8 mins
Odd: 10 to 15 box step up (1xDB 22.5/15kgs)
Even: 15 T2B
TASK 3: BARBELL CONDITIONING
Every 3 mins x 5 rounds
. 50 D.U
. 9 DL, 4 HSC, 2 STOH
TASK 4: ACCESSORIES
3 rounds
. 8 barbell rows
. 30 banded leg curls
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
