Strength Every 3 Min For 15 Min(5R) 10 Deadlift Lift(Rpe 6-7) 10 Half Kneeling Singel Arm Dumbbell Press(R) 10 Half Kneeling Singel Arm Dumbbell Press(L) -Then- Every 3 Min For 15 Min(5R) 10 Landmine Goblet Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up
MetCon 36 Min Emom(6R) 1.Every 2 Min For 200 M Shuttle Run(10M-10M) 2.Every 2 Min For 20 Wall-Ball(9Kg-6Kg) 15 Push-Up 3.Every 2 Min For Rest
Strength&Conditioning Every 3:30 Min For 21 Min(6R) 3 Power Clean+3 Fromt Squat(Rpe 6-7) 12 C2Bar Pull-Up 12 Box Junp Over(24”-20”) -Then- Core Strength For Time: 50-30-10 Sit-Up Alternate V-Up(R1-L2) Cap Time: 12 Min
MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:20 Step Walking Lunge(R1-L2) 3.Min:60 M Farmers Caary Walks 4.Min:30 Sec:Extended Plank+15 Sec Hollow Hold 5.Min:Rest
Two Person Team MetCon 35 Min Amrap 500 M Row 20 Burpee Lateral Jump Over 30 Medball Clean(9Kg-6Kg)
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 8 Back Squat(Rpe 6-7) 12 Kb Swing(28Kg-16Kg) 16 Hand Release Push-Up -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Hollow Hold
MetCon 30 Min Emom(6R) 1.Min:12-10 Cal Assault Bike 2.Min:12 Paralel Dips 3.Min:50 D.U Or 100 Singel Jump Rope 4.Min:20 Alternating V-Up(R1-L2) 5.Min:Rest
Two Person Team MetCon 4 Round For Time 50 Deadlift (80Kg-60Kg) 50 Wall-Ball(9Kg-6Kg) 50 Toes-To-Bar Cap Time:35 Min
Conditioning 3 Round Every 6 Min 1000 M Row Every 6 Min 30 Burpee
Strength Every 2 Min For 12 Min (6R) Back Squat 12-10-8-6-4-2 (Rpe 5-8,5) -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(Rpe 5-8,5) DeadLift -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe 6-7) 10 Reverse Grip Bent Over Barbel Row(Rpe6-7)