Oly 10 Min Emom 1 Squat Snatch(Rpe4-6) -Then- 10 Min Emom 3 Front Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 5 Hand Stand Push-Ups Or 10 Deficit HandRelease Push-Ups(15Kg-15Kg Plate) 10 Bent Over Barbell Row 30 Sec:Hollow Hold
MetCon 40 Min Emom(8R) 1.Min:12 Cal Row 2.Min:10 Cal Assault Bike 3.Min 75 Double Under Or 100 Single 4.Min 15 Toes-To-Bar 5.Min:Rest
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(%65) -Then- MetCon Every 3:30 Min For 21 Min(6R) 12 DeadLift(Rpe 4-6) 12 Burpee Barbell Lateral Jump Over
Two Person Team Conditioning 5 Round For Time: 50 Wall-Ball(9Kg-6Kg) 40 Cal.Row 30 Kb Swing(24Kg-16Kg) Cap Time:40 Min
Total 15 Min Strength 3 Min Emom 3 Front Squat (%60) 3 Min Emom 2 Front Squat (%65) 3 Min Emom 2 Front Squat (%70) 3 Min Emom 1 Front Squat (%75) 3 Min Emom 1 Front Squat (%80) -Then- Gymnastic Strength 16 Min Emom Odd:8 C2Bar Pull Up +10 Push-Up+ 12 Air Squat Even:Rest
MetCon 28 Mim Emom (7R) 1.Min:10 Cal Assault Bike 2.Min:15 Hand Release Push-Ups 3.Min:15 Jump Squat 4.Min:Rest -Then- Core Control 4 Round 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 30 Sec:Plank 1 Min:Rest
Strength&Conditioning For Time: 21-18-15-12-9-6-3 DeadLift(Rpe 4-6) Burpee Lateral Jump Over Toes-To-Bar
Strength&Conditioning 28 Min Emom(7R) 1.Min:15 Wall-Ball(9Kg-6Kg) 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:15 Cal Row 4.Min:Rest -Then- 5 Round Core Strength 30 Sec:Hollow Hold 1 Min:Rest
Strength&Conditioning 20 Min Emom Odd:3 clean and jerks(Rpe 4-6)+ 35 double-unders Or 50 Singel Jump Rope Even:Rest -Then- Every 2 Min For 10 Min (5R) 10 Parallel Bar Dips 8 Deficit HandRelease Push-Ups(15Kg-15Kg Plate) -Then- Every 1:30 Min For 6 Min(4R) 8 Barbell Curl
Two Person Team Conditioning 40 Min Amrap 1000 M Row 50 Cal Assault Bike 40 Burpee