WARMUP
. Burpees every 5s for 30 reps
Then: 1 min plank
TASK 1: STRENGTH
A. 5 rounds x every 2 mins
. 8 front rack lunges
. 4 Deficit Strict HSPU
B. 5 rounds
10-8-6-4-2 reps x every 2 mins
. Bench press
. One arm DB power clean
TASK 2: CONDITIONING
3 ROUNDS
. 200m run
. 15 2xDB Deadlift
. 10 2xDB STOH
Rest 2mins
TASK 3: ACCESSORIES
SUPERSET FOR 3 ROUNDS
. 30s max bicep curls
. 30s rest
. 30s max banded tricep push down
Rest 1 Min Between Round
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
