Multi-Strength Every 1:45 Min For 10:30 Min(6R) 5 Power Snatch (Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Bent Over Dumbbell Row 10 Lamdime Goblet Press(Rpe 4-6) 12 Step Walking Lunge(R1-L2) 14 Plank Dumbell Pull Through (R1-L2)
MetCon 36 Mün Emom(6R) 1 Min:250/200 M Row 1 Min Rest 1 Min:12/10 Cal Assault Bike 1 Min:Rest 1 Min:10 Box Junp Over(24”20”) +15/12 Push-Up 1 Min:Rest
Strength Every 2:15 Min For 13:30 Min(6R) 5 Back Squat(Rpe6-7) 10 Kb Swing(24Kg-16Kg) -Then- Every 2:15 Min For 13:30 Min(6R) 5 Deadlift (Rpe6-7) 10 Supinated Grip Strict Pull-Up -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 V-Up 10 Hollow Rock 15 Sec:Hollow Hold
Two Person Team MetCon 50-40-30-20-10 Dumbell Power Snatch (R1-L2) Wall-Ball(9Kg-6Lg) Lateral Burpee Over Dumbbell Sit-Up Cap Time:35 Min
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 10 Front Squat(Rpe 4-6) No Rack 10 Barbel Reverse Grip Bent Over Row 2.Every 2:30 Min For 15/12 Cal Assault Bike 3.Every 2:30 Min 10 V-Up 15 Sit-Up 20 Sec :Hollow Hold
Strength &Condition 4 Rounds: 4:30 Minute Clock 500M Row Max Rounds: 3 Double Dumbell Devil Press 6 Dumbell Front Rack Squat Rest 2.5 Minutes
MetCon 30 Min Emom(6R) 1.Mi:12 Wall-Ball(9Kg-6Kg) 2.Min:12 Kb Swing(24Kg-16Kg) 3.Min:12 Toes-To-Bar 4.Min12/10 Cal Assault Bike 5.Min:Rest
Strength Every 215 Min For 15;45 Min(7R) 5 Power Clean(Rpe 6-7 3 Front Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Prees(Rpe 6-7) 10 Tall Kneeling Supinate Dumbel Curl -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Plate Hollow Hold 1 Min:Elbow Plank
MetCon Two Person Team 200 Cal Row 100 Burpee Box Junp Over(24”-20”) Cap Time:35 Min
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Deadlift (Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Push-Press(Rpe 7-8)