Multi-Strength Every 3 Min For 15 Min(5R) 8 Barbel Behind Neck Bulgarian Split Squat(R) 8 Barbel Behind Neck Bulgarian Split Squat(L) 20 Step Walking Lunge(R1-L2) -Then- Every 3 Min For 15 Min(5R) 8 Bench Press(Rpe 6-7) 10 Bent Over Kb Row(24Kg-16Kg) 40 M Double Kb Front Rack Walks -Them- Isometric Strength Every 2:30 Min For…
Oly Every 1:45 Min For 12:15 Min(7R) 5 Power Clean+3 Front Squat(Rpe 4-6) -Then- MetCon For Time 24-21-18-15-12-9-6-3 Hand-Release Push-Ups Box Jump Over(24”-20”) Toes-To-Bar Sit-Up Cap Time:25 Min
MetCon 25 Min Emom(5R) 1.Min:10 Singel Dumbell Devil Press(R1-L2) 2.Min:20 M Single Arm Dumbel Overhead Hold Wlak(R) 20 M Single Arm Dumbel Overhead Hold Wlak(L) 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:20 Dumbell Goblet Reverse Lunge(R1-L2) 5.Min:Rest -Then- Core Strength Every 3:30 Min For 14 Min(4R) 10 V-Up 30 Sec:Holow Hold 1 Min:Plank
Strength&Conditioning 18 Min Emom (6R) 1.Min:10 Back Squat(Rpe6-7) 2.Min:12 Cal Assault Bike 3.Min: Rest -Them- Gymnastics Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Supinate Grip Strict Pull-Up 20-18-16-14-12-10-8-6-4-2 Push-Ups 30-27-24-21-18-15-12-9-6-3 Air Squat Cap Time:25 Min
Oly. 10 Min Emom 2 Squat Snatch(Rpe 4-6) -Then- Every 2:15 Mim For 13:30 Min(6R) 10 Strict Barbel Press(Rpe 4-6) 10 Kb Gorilla Row(R1-L2) -Then- 4 Round 30 Sec:Jumping Lunge (R1-L2) 30 Sec:Rest 30 Sec:Ring Mountain Climber (R1-L2) 30 Sec:Rest 30 Sec:Hollow Hold 1 Min Rest
MetCon 32:30 Min Emom(5R) Every 3:15 Mim 12 Cal Row+10 Med-Ball Clean(9Kg-6Kg) 30 Sec:Wall-Sit Hold Every 3:15 Min 10 Floor Press(Rpe4-6)+ 20 Sec:Half Push-Up Hold 10 Strict Pull-Up+15 Sec :Hanging L-Sit Hold
MetCon 30 Min Emom(6R) 1.Mim:10 Front Squat(Rpe 4-6)”No Rack” 2.Mim:50 D.U Or 100 Single Jump Rope 3.Mim:15 Toes-To-Bar 4.Min: Plamk 5.Min:Rest
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 10 M Single Leg Dumbbell Walking Overhead Lunge(R) 10 M Single Leg Dumbbell Overhead Walking Lunge(L) 10 Hollow Hold With Dumbbell Press(R) 10 Hollow Hold With Dumbell Press(L) 2.Every 3:30 Min For 15 Cal Assault Bike 10 Burpees
Two Person Team For Time: 3 K-2 K-1 K Row 100 -75-50 Wall-Ball(9Kg-6Kg) 100-75-50 KB Swing(24Kg-16Kg) Cap Time:45 Min
Strength&Conditioning 36 Min Emom(6R) 1.Every:3 Min 3 Clean&Jerks (Rpe 6-7) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 Push-Up 8 Bar Facing Burpee 2.Every 3 Min 15 Cal Assault Bike