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
Multi-Strength 36 Min Emom(6R) 1.Min:20 M Dumbbells Farmers Caary Walking Lunge(R1-L2) 2.Min: 12 Renegade Row(R1-L2) 3.Min: 12 Paralel Bar Dips 4.Min: 15 Sec Singel Leg Wall-Sit Hold(R)+15 Sec :Simgle Leg Wall Sit Hold(L) 5.Min: Elbow Plank 6.Min:Rest
Strength&Conditioning 30:20 Emom(6R) 1.Every 1:20 Min 10 Front Squat(No Rack)(Rpe 4-6) 2.Every 1:20 Min 12 Barbell Burpee Lateral Jump 3.Every 1:20 Min 15 C2 Bar Pull-Up 4.Every 1:20 Min Rest
MetCon 36 Min Emom(3R) 1.Every 6 Min 1000 M Row 2.Every 6 Min 12 Single Dumbell Devil Press(Rpe 7-8) 18 Med Ball Clean(9Kg-6Kg) 21 Sit-Up
Gymnastics Strength 20 Min Amrap Cindy 5 Pull-Up 10 Push-Up 15 Air Squat -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 1 Min:Plank 30 Sec:Hollow Hold
Two Person Team For Time 100-80-60-40 -20 Wall-Ball(9Kg-6Kg) Dumbell Power Snatch(R1-L2) Dumbell Goblet Front Lunge(R1-L2) Cap Time:40 Min
Strength &Conditioning Every 1:30 Min For 10:30 Min(7R) 3 Front Sqıat(Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min (5R) 9 Floor Press(Rpe 6-7) 12 KB Swing(24Kg-16Kg) 15 Toes-To-Bar
Two Person Team MetCon 4 K Row 200 Wall-Ball(9Kg-6Kg) Cap Time:37 Min
Strength&Conditioning Every 4:30 Min For 27 Min Emom(6R) 8 Back Squat(Rpe 6-7) 10 Dumbell Push-Press(Rpe 6-7) 12 Burpee Barbell Lateral Jump Over 14 Alternate V-Up(R1-L2)