Strength Every 1:30 Min For 10:30 Min(7R) 3 Power Snatch (Rpe 6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Back Squat(Rpe 6-7) -Then- Gymnastics & Core Strength Gymnastics & Core Control Every 2:30 Min For 10 Min(4R) 10 Toes-To-Bar 10 Hollow Rock 10 Sec:Hollow Hold
Two Person Team Conditioning 3000 M Row 200 Wall-Ball(9Kg-6Kg) 150 Burpee Cap Time:37 Min
Strength&Conditioning 30 Min Emom(6R) 1.Min:15 Pull-Up 2.Min:15 Kb Swing (24Kg-16Kg) 3.Min:100 M Shuttle Run(10 M-10 M) 4.Min: Wall-Sit Hold 5.Min:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 3 Squat Cleam(Rpe 6-7) -Then- Every 4 Min For 20 Min (5R) 10 Dumbell Reverse Lunge(R1-L) 10 Tall Kneeling Arnold Press 10 Floor Press 10 Bent Over Barbell Row
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