Strength&Conditioning 27 Min Emom(6R) 1.Every 1:30 Min For 5 Clean&Jerks (Rpe 6-7) 2 Front Squat 2.Every 1:30 Min For 12 C2Bar Pull-Up 12 Box Jump Step Down(24”20”) 3.Every 1:30 Min For Rest -Then- Isometric Strength Every 2:45 Min For 11 Min (4R) 1 Min:Wall-Sit Hold 30 Sec Plate Hollow Hold
Conditioning 30 Min Emom (6R) 1.Min:15-12 Cal Row 2.Min:12-10 Cal Assault Bike 3.Min:15 Toes-To-Bar 4.Min: 10 Hollow Rock+20 Sec:Hollow Hold 5.Min:Rest
MetCon For Time: 150 Wall-Ball (9Kg-6Kg) 100 KB Swing;24Kg-16Kg) 50 Kb Front Rack Reverse Lunge(R1-L2) Cap Time:34 Min
MetCon Two Person Team For Time 50-40-30-20-10 Deadlift (80Kg-60Kg) Burpee Lateral Jump Over Pull-Up Cap Time:34 Min
MetCon Every 5 Min For 30 Min(6R) 21 Medball Clean(9Kg-6Kg) 18 Box Jump Over(24”-20”) 15 Toes-To-Bar 12 Push-Up
Conditioning 40 Min Emom(5R) 2 Min Max Cal Assault Bike 2 Min:Rest 2 Min:Max Burpee 2 Min:Rest
Strength Every 2 Min For 16 Min (8R) 8-6-4-2-2-4-6-8(Rpe 6-7-8–9) Back Squat -Then- Every 3:30 Min For 21 Min(6R) 12 Kb Gorillas Row(R1-L2) 10 Kb Deficit Push-Up 8 Kb Swing(28Kg-16Kg) 6 Strict Pull-Up
MetCon 30 Min Emom(6R) 1.Every 1:15 Min 4 Power Snatch(Rpe 6-7) 2.Every 1:15 Min 15 Wall-Ball(9Kg-6Kg Or 10 Dıoub Kb Forn Sqıat 3.Every 1:15 Min 15 Hand-Release Push-Ups 4.Every 1:15 Rest Rest
Conditioning Two Person Team 10 K Row Cap Time:45 Min
MetCon 30 Min Emom(6R) 1.Min:8 Single Arm Devil Press(Rpe 6-7) 2.Min:10 Box Jump Over(24”20”) 3.Min:12 Pull-Up 4.Min:14 Dumbel Goblet Front Lunge(R1-L2) 5.Min:Rest