WARMUP
2 ROUNDS
. 5 burpees
. 10 Glute bridges
TASK 1: GYMNASTICS
A. Every 90s x 6 rounds
. 20 DU / 30 singles
. 3 to 5 strict HSPU / 5 seated shoulder press
B. Every 90s x 6 rounds
20 DU / 30 singles
. 4m HS walk / 25s plank (2x2m segment)
TASK 2: STRENGTH
A. Superset for 5 rounds
(Go every 3 mins)
. 2 deadlifts
. 25 Glute bridges
TASK 3: CONDITIONING
TEAM OF 2
I GO, YOU GO
12 min AMRAP
. 14 ALT. Hang DB split snatch
. 7 V-UPs
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
