Strength Every 3 Min For 21 Min(7R) 3 Squat Snatch(Rpe 4-6) 5 Bar Muscle-Up Or 5C2 Bar Pull-Up + 5 Push-Up 50 D.U Or 100 Single Jump Rope -Then- Isometric Strength Every 3 Min For 12 Min(4R) 30 Sec:Hand Stand Hold Or Wall Plank 1 Min:Wall-Sit Hold
MetCon 45 Min Emom (5R) 1.Every 2 Min For 400/350 M Row 1 Min:Rest 2.Every 2 Min 18/15 Cal Assault Bike 1 Min :Rest 3.Every 2 Min 15 Paralel Bar Dips 30 Air Squat 1 Min:Rest
Strength&Conditioning 30 Min Emom(5R) 1.Every 2 Min 5 Squat Clean(Rpe 4-6) 2.Every 2 Min 15 Burpee Lateral Jump Over 2.Every 2 Min 18 Toes-To-Bar
MetCon 30 Min Emom(5R) Every 3 Min For 30 Wall-Ball(9Kg-6Kg) Every 3 Min For 35 D.U Or 60 Single Jump Rope + 18/15 Cal Row
Conditioning Every 3:20 Min For 35 Min (10R) Buy- In 100 M Shuttle Run(10 M-10 M) 2 Rounds 5 Pull-Up 10 Push-Up 15 Squat
Conditioning 30 Min Emom(5R) 1.Min Max Cal Assault Bike 1 Min:Rest 1 Min: Max Meter Free Walking Lunge(10M-10M) 1 Min:Rest 1 Min:Max Burpee 1 Min: Rest
Strength Every 1:45 Min For 14 Min(8R) 7-5-3-1-1-3-5-7(%75-80-85-90) Front Squat -Then- Every 1:30 Min For 9 Min(6R) 5 Push-Prees(Rpe 6-7) -Then- Every 2:15 Min For 11:15 Min (5R) 10 Bemt Over Barbell Row 15 Hand-Release Push-Ups
Conditioning 30 Min Emom (5R) 1 Min Max Meter Row 1 Min:Rest 1 Min:Single Arm Dumbbell Devil Press(R1-L2) 1 Min: Rest 1 Min:Max Cal Assault Bike 1 Min:Rest
Strength Every 1:45 Min For 14 Min(8R) 7-5-3-1-1-3-5-7(%75-80-85-90) Back Squat -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(Rpe 6-7) 2 Wall-Clımber 10 Strict Pull-IUp -Then- Core Strength Every 3 Min For 9 Min(3R) 1 Min:Elbow Plank 30 Sec:Hollow Hold
Strength&Conditioning Two Person Team For time: 7 Round 500 M Row 20 Deadlift(80Kg-60Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:35 Min