Isometric& Stabilize Strength 5 Round 30 Sec:Slow Ring Mountain Climbers 30 Sec:Rest 30 Sec:Ring Plank Hold 30 Sec:Rest -Then- Strength&Conditioning For Time: 30-20-10 reps Deadlifts (85kg-60kg) Box Jump Overs (24″/20″) Directly into… 10-20-30 reps Kettlebell Swings(24kg-16kg) C2Bar Pull-Ups Cap Time:28 Min
MetCon 30 Min Amrap 5 Single Arm Dumbbell Thrusters(R) 10 Single Arm Dumbbell Power Snatch(R) 5 Single Arm Dumbbell Thrusters(L) 10 Single Arm Dumbbell Power Snatch(L) 15 Cal.Row Or 15 Cal.Assault Bike
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Barbell Conditioning Every 1:30 Min For 15 Min (10R) 5 Bent Over Barbell Row(50kg-30kg) 5 Hang Power Clean(50kg-30kg) 5 Push Press(50kg-30kg)
Strength Every 2:30 Min for 15 Min(6R) Front Squat 20-10-5-5-2-2(%50-60-70-80) -Then- MetCon 50-35-20 Kb Swings(24kg-16kg) Toes-To-Bar Cap Time:20 Min
MetCon For Time: 50-40-30-20-10 Cal.Row Or Assault Bike Wall-Ball(9kg-6kg) Burpee Cap Time:35 Min
Strength Every 2:30 Min for 15 Min(6R) Back Squat 20-10-5-5-2-2(%50-60-70-80) -Then- Met-Con 50-35-20 Dead Lift(85kg-50kg) Toes-To-Bar Cap Time:20 Min