Strength Every 2:30 Min For 15 Min(6R) 12-10-8-6-4-2 (%65-70-75-80-85-90) Back Squat -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Strict Barbell Press -Then- Every 2 Min For 10 Min(5R) 10 Bent Over Barbell Row 10 Plate Shoulder Front Raises
Two Person Team MetCon 5 Round For Time: 40 Cal.Row 30 Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Row Cap Time:37 Min
Oly. 14 Min Emom Odd:1 Hang Squat Clean (Rpe6-8) Even:1 Squat Clean(Rpe 6-8) -Then- Metcon Every 2:45 Min For 16:30 Min(6R) 50 Double-Unders Or 75 Single Jump Rope 5 Bar Mucle-Up +15 Push-Ups Or 5 C2Bar Pull-Up+15 Push-Ups
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Front Squat (40Kg-25Kg) Push Press Box Jump(24”-20”) Toes-To-Bar
Metcon 6 Round For Time: 400 M Run 75 Double-Under Or 100 Singel Jump Rope 15 Kb Swings(24Kg-16Kg) 12 Pull-Up
Strength&Conditioning Two Person Team 6 Round 5 Min Amrap 5 Dead Lüft (100Kg-70Kg) 5 Burpee Barbell Lateral Jump 10 Wall-Ball(9Kg-6Kg) Rest:2,5 Min
Conditioning 4 Round Every Min 5 For 40 Cal.Row Every 5 Min For 30 Cal.Assault Bike
MetCon Two Person Team 100-75-50-25 Wall-Ball(9Kg-6Kg) 100-75-50 25 Burpee 100-75-50-25 Sit-Up Cap Time:35 Min
Strength&Conditioning 35 Min Emom (5R) 1.Every 3:30 Min 10 Double Kb Front Rack Squat 10 Double Kb Floor Press 10 İnverted Ring Row 2.Every 3:30 Min 500 M Row
Oly. 14 Min Emom Odd:1 Hang Squat Snatch(Rpe6-8) Even:1 Squat Snatch(Rpe 6-8) -Then- Multi-Strength Every 3 Min For 15 Min (5R) 7 Barbell Behind Neck Reverse Lunge To Knee Lift(R) 7 Barbell Behind Neck Reverse Lunge To Knee Lift(L) 7 Single Arm Dumbell Push Press(R) 7 Single Arm Dumbell Push Press(L) -Then- Core Strength Every…