OLY. 15 Min Emom 5 Min Emom 1 Power Clean+1 Front Squat 5 Min Emom 1 Hang Squat Clean 5 Min Emom 1 Squat Clean -Then- MetCon For time: 10-8-6-4-2 Ring Muscle-ups 100-90-80-70-60 Double Unders -Scaling Option- For time: 10-8-6-4-2 Bar Muscle-ups Or C2Bar Pull-Up+Handrelease Push Ups Cap Time:15 Min
Strength Every 2:30 Min For 15 Min (6R) Back Squat 12-10-8-6-4-2(%60-%65%-%70-%75-%80-%85) -Then- Multi-Strength Every 2:45 Min for 13:45 Min(5R) 8 Reverse Grip Chin-Up Pull-Ups 8 Split Squat Dumbbell Shoulder Press 8 Split Squat Dumbbell Supinated Curl -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Up Hold 40 Sec:Rest
MetCon For Time: 27-21-15-9-6-3 Box Jump Overs (24″/20″) Thrusters (40/ 30 kg) Toes-To-Bar Cap Time:30 Min
Condıtıonıng 40 Min Emom(10R) 1 Min:10/8 Cal.Assault Bike+ 10/8 Kb Swings(24Kg-16Kg) 2.Min:Rest 3.Min:10/8 Cal.Row+10/8 No Jump Burpee 4.Min:Rest
OLY. 15 Min Emom 5 Min Emom 1 Power Snatch+1 Overhead Squat 5 Min Emom 1 Hang Squat Snatch 5 Min Emom 1 Squat Snatch -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Weighted Paralell Bar Dips 5 Barbell Front Rack Reverse Drop Lunge(R) 5 Barbell Front Rack Reverse Drop Lunge(L)
MetCon 25 Min Amrap 5 Strict Pull-ups 10 Alternating Single Dumbbell Power Snatches (22.5 kg/12,5 kg) 15 Handrelease Push-Ups
Oly. 10 Min Emom 1 Hang Squat Clean + 1 Squat Clean(%65-%60) -Then- Strength Every 3 Min For 15 Min(5R) 10 Bench Prees(%60) 10 Bulgarian Dumbell Split Squat(R) 10 Bulgarian Dumbell Split Squat(L) -Then- Core Strength Every 1:30 Min For 9 Min(6R) 20 Sec:Dual Dumbbell Hollow Hold 15 Sec:Pull-Up Bar Hanging L-Sit Hold
MetCon Two Person Team For Time 100 Wall-Ball(9Kg-6Kg) 100 Kettlebell Swings(24Kg-16Kg) 100 Burpee 75 Wall-Ball(9Kg-6Kg) 75 Kettlebell Swings (24Kg-16Kg) 75 Burpee 50 Wall-Ball(9Kg-6Kg) 50 Kettlebell Swings(24Kg-16Kg) 50 Burpee Cap Time:35 Min
MetCon 40 Min Emom(8R) 1.Min:15-12 Cal Row 2.Min:12-10 Cal Assault Bike 3.Min:50 Double-Under Or 50 Single 4.Min:15-12 Toes-To-Bar 5.Min: Rest
Oly. 10 Min Emom 1 Hang Squat Snatch + 1 Squat Snatch -Then- Strength Every 1:45 Min For 10:30 Min(6R) 4 Reps Tempo Back Squat 5 Sec:Down 2 Sec:Pause X:Up -Then- Every 2 Min For 10 Min (5R) 12 Reverse Grip Barbell Row 12 Glute Bridge Barbell Floor Press
