Strength&Conditioning
Every 1:30 Min For 9 Min (6R)
10 Thruster (40Kg-25Kg)
-Then-
Conditioning
Burpee Challange
4 Min Amrap
Rest:4 Min
3 Min Amrap
Rest:3 Min
2 Min Amrap
Rest:2 Min
1 Min Amrap
-Then-
Isometric Strength
Every 3 Min For 12 Min(4R)
20 Sec:Supinated Grip Chın-Ups Hold
30 Sec:Hollow Hold
1 Min:Wall Sit Hold