Strength Every 2 Min For 14 Min(7R) 5 Power Clean(Rpe 6-7 3 Front Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Prees(Rpe 6-7) 10 Tall Kneeling Supinate Dumbel Curl -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Plate Hollow Hold 1 Min:Elbow Plank
MetCon Two Person Team 200 Cal Row 100 Burpee Box Junp Over(24”-20”) Cap Time:35 Min
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Deadlift (Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Push-Press(Rpe 7-8)
Strength&Conditioning 24 Min Emom(6R) 1.Min:8 Double Dunbell Devil Press(Rpe 6-7) 2.Min:10 Med Ball Cleam(9Kg-6Kg) 3.Min:12 Pull-Up 4.Min:Rest -Then- Isometric Strength 4 Round 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 15 Sec:Rest 15 Sec:High Plank Knee-Up Hold(R) 15 Sec:Hgh Plank Knee-Up Hold(L) 30 Sec:Rest
Strength&Conditioning Two Person Team 34 Min Amrap 500 M Row 20 Deadlift (80Kg-60Kg) 20 Dumbell Push-Press
MetCon Every 3:30 Min For 35 Min Emom(10R) 8 Burpees 10 KB Swimg (24Kg-16Kg) 12 Wall-Ball(9Kg-6Kg)
MetCon 37:30 Min Emom(5R) Every 2:30 Min For 15/12 Cal Assault Bike Every 2:30 Min For 10 Strict Pull-Ups 15 Hand-Release Push-Ups Every 2:30 Min For 1 Min:Wall-Sit Hold 30 Sec:Hollow Hold
Strength Every 2:15 Min For 18 Min Front Squat 9-7–5-3-3-5-7-9(%65-70-75-80) -Then- Every 3:30 Min For 17:30 Min (5R) 10 Split Squat Hold Landmine Press(R) 10 Split Squat Hold Landmine Press(L) 10 Single Arm Bent Over Dumbell Row (R) 10 Single Arm Bent Over Dumbell Row(L) 15 Sec:Single Arm Hugh Plank Hold(R) 15 Sec:Singel Arm Hıgh…
Two Person Team MetCon 40 Min Amrap 1000 M Row 20 Burpee Lateral Jump Row 30 Wall-Ball(9Kg-6Kg)
Strength Every 2:15 Min 18 Min Power Clean 9-7–5-3-3-5-7-9(%65-70-75-80) -Then- Every 2:15 Min For 18 Min Back Squat 9-7–5-3-3-5-7-9(%65-70-75-80)