Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Supinated Grip Strict Chin-Up -Then- Core Strength Every 2:45 Min For 11 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 20 Sec:Hollow Hold
Strength&Conditioning Two Person Team 10-20-30-40-50 Double Dumbell Devil Press 50-40-30-20-10 Cal Row Cap Time:32 Min
Strength&Conditioning 31:30 Min Emom(6R) 1.Every 1:45 Min For 10 Cal.Assault Bike+10 DeadLift(Rpe(4-6) 2.Every 1:45 Min For 25 Wall-Ball(9Kg-6Kg) 3.Every 1:45 Min For Rest
Strength Every 1:45 Min For 14 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 6 Strict Pull-Up 8 Reverse Grip Bent Over Barbell Row 10 Floor Press 12 Push-Ups -Then- Isometric Strength 4 Round 30 Sec:Single Leg Elbow Plank(R) 30 Sec:Single Leg Elbow Plank(L) 1 Mİn:Rest
MetCon 6 Round For Time: I0 Devil Press(R1-L2)(22,5Kg-12,,5Kg) 20 Dumbell Goblet Squat 30 Ring Mountain Clumbers(R1-L2) 40 Sec:Single Arm Dumbbell Overhead Hold(R) 40 Sec:Single Arm Dumbbell Overhead Hold(L) Cap Time:32 Min
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 20/ 15 Cal Assault Bike 2.Every 3:30 Min For 30 Wall-Ball(9Kg-6Kg)
MetCon 5 Round For Time: 30 Step Double Farmers Carry KB Walking Lunge (R1-L2) 30 Hand-Release Push-Ups 30 Double KB Bent Over Row Cap Time:35 Min
Two Person Team Strength&Conditioning 100 Deadlift (80Kg-50Kg 100 Thruster(40Kg-25Kg) 100 Toes-To-Bar 100 Sit-Ups Cap Time:30 Min
Two Person Team MetCon 7 Round For Time: 500 M Row 30 KB Swimg(24Kg-16Kg) 20 Burpee Lateral Jump Over Cap Time:42 Min
Multi-Strength Every 2:15 Min For 11:15 Min 8 Half Kneeling Singel Arm Ladmine Press With Dumbel Overhead Hold(R) 8 Half Kneeling Singel Arm Ladmine Press With Dumbel Overhead Hold(L) -Then- Every 3:15 Min For 16:15 Min(5R) 10 Singel Arm Dumbell Bulgarian Split Squat(R) 10 Singel Arm Dumbell Bulgarian Split Squat(L) 10 Single Arm Landmine Row…