Strength Every 1:30 Mim 10:30 Min(7R) 5 Deadlif( Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 5 Back Squat (Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Tall Kneeling Goblet Landmine Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up
MetCon 36 Min Emom(6R) 1.Every 1:30 Min 15 Box Jump Over(24”-20”) 2.Every 1:30 Min 15/12 Cal Row 3.Every 1:30 Min 15 KB Swing(24Kg-16Kg) 30 Sec:Extended Plank 4.Every 1:30 Min Rest
Strength Every 1:30 Mim 10:30 Min(7R) 4 Power Cleam (Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 5 Front Squat (Rpe 6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 8 Barbell Bent Over Reverse Grio Row 10 Hand-Release Push-Ups
MetCon 36 Min Emom(6R) 1.Every 1:30 Min 100 M Shuffle Run(10M-10M) 2.Every 1:30 Min 12-10 Cal Assault Bike 3.Every 1:30 Min 15 Toes-To-Bar 30 Sec:Hollow Hold 4.Every 1:30 Min Rest
Two Person Team For Time 100-75-50-25 Wall-Ball(9Kg-6Kg) Burpee Kb Swing(24Kg-16Kg) Cap Time:40 Min
Strength Every 1:30 Mim 10:30 Min(7R) 4 Power Snatch (Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 3 Back Squat (Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min (7R) 5 Strict Press(Rpe 6-7)
Multi-Strength 30 Mim Emom(6R) 1.Min 8 Deadlift (Rpe 6-7) 2.Min:10 Tall Kneeling Arnold Press(Rpe6-7) 3.Min: 12 Renegade Row With Push-Up(R1-L2 + 1 Push-Up) 4.Min:14 Hollow Rock 5.Min:Rest
Two Person Team MetCon 40 Min Amrap 1000 M Row 20 Burpee Lateral Jump Row 20 Dumbell Power Snatch(R1-L2)
Strength 10 Min Emom 2 Power Clean+2 Front Squat(Rpe 4-6) -Then- Every 2:30 Min For 15 Min(6R) 10 Floor Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up -Then- Isometric Strength 3 Round 30 Sec:Hollow Hold 30 Sec:Rest 30 Sec:Ring Plank Hold 30 Sec:Rest
MetCon 40 Min Emom (5R) Every 2 Min For 12/10 Cal Assault Bike+15/12 Push-Up Every 2 Min For Rest Every 2 Min For 20 Wall-Ball+ 50/30 D.U Or 100/75 Single Jump Rope Every 2 Min Rest