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
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
