Oly Every 2 Min For 12 Min (6R) 5 Squat Clean(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Push-Press(Rpe4-6) -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 15 Sec:Supinated Grip Chin-up Hold 30 Sec:Half Push-Up Hold 30 Sec:Hollow Hold 1 Min:Plank
Two Person Team Conditioning 10 K Row Cap Time:45 Min
Oly. 10 Min Emom 2 Squat Snatch (Rpe4-6) -Then- Strength Every 3:30 Min For 17:30 Min(5R) 12 Paralel Bar Dips 12 Kb Swing (24Kg-16Kg) 75 D.U Or 100 Single Jump Rope -Then- Isometric Strength 4 Round 30 Sec: Sıde Plank(R) 30 Sec Sıde Plank(L) 1 Min:Rest
Multi-Strength Every 1:30 Min 10:30 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 4 Min For 24 Min(6R) 10 Tall Kneeling Goblet Landmine Press 8 Plate Deficit Push-Ups 10 Bent Over Dumbel Row 8 Strict Pull-Up
Two Person Team For Time: 100 Senkronize Deadlift(100Kg-60Kg) 100 Senkronize Bar Facing Burpee 100 Cal Assault Bike Cap Time:34 Min
Strength Every 1:45 Min For 10:30 Min(6R) 5 Hang Power Clean (Rpe 4-6) 5 Thruster (Rpe 4-6) -Then- MetCon 6 Round 1 Min Max Cal Row 1 Min:Rest 1 Min:Max Box Jump Over(24”-20”) 1 Min:Rest
Strength Every 1:45 Min 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Dead Lift (Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Bench Press(Rpe 7-8)
Oly 10 Min Emom 5 Power Snatch(Rpe 4-6) -Then- Upper Body Strength Every 4:30 Min For 22:30 Min(5R) 10 Supinate Grip Strict Chin-Up 10 Barbell Push-Press(Rpe 4-6) 10 Floor Dumbbell Triceps Extension 10 Tall Kneeling Dumbbell Curl
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 50 D.U Or 75 Single Jump Rope 15 Hand-Release Push-Ups 12 KB Swing(24Kg-16Kg)
Multi-Strength Every 1:45 Min 9 Min(6R) 5 Front Squat(Rpe6-7) -Then- Every 2:30 Min For 10 Min(4R) 20 Air Squat 1 Min-45 Sec Wall-Sit Hold -Then- Every 4 Min For 20 Min(5R) 10 Z Press 30 Sec:Hollow Hold 10 Reverse Grip Bent Over Barbell Row 1 Min:Plank