Strength Every 1:45 Min For 10:30 Min(6R) 5 Power Snatch(Rpe 6-7) -Then- Every 1:45 Min For 10:30 Min(6R) 5 Back Squat(Rpe 6-7) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 12 Hand-Release Push-Ups 15 Sec:Single Leg Hugh Plank Hold(R) 15 Sec:Single Leg Hugh Plank Hold(L)
MetCon 42 Min Emom (4R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 20 Cal Assault Bike 3.Every 3:30 Min For 35 Wall-Ball(9Kg-6Kg)
Oly. 10 Min Emom 1 Hang Squat Clean+1 Squat Clean(Rpe 4-6) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 4 Weight Pull-Up 8 Bent Over Barbell Row(Rpe 4-6) 12 Floor Press(Rpe 4-6) -Then- Isometric Strength 4 Round 20 Sec Holow Hold 20 Sec Rest 20 Sec:Star Plank (R) 20 Sec:Rest 20 Sec:Star Plank(L) 20 Sec:Rest
Oly. 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- MetCon 20 Min Emom(5R) 1.Every 1:15 Min:20 Wall-Ball(9Kg-6Kg) 2.Every 1:15 Min:18 Hamd Release Push-Up 3.Every 1:15 Min:15 Toes-To-Bar 4.Every 1:15 Min: Rest -Then- Isometric Strength 4 Round 1 Min:Plamk 1 Min:Rest
Strength Every 1:15 Min 7:30 Min(6R) 5 Back Squat(Rpe 4-6) -Then- Every 1:15 Min 7:30 Min(6R) 5 Push Press(Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Deadlift(Rpe 4-6) 15 Sec:Supinated Grip Chin-Up Hold 20 Sec:Bottom Push-Up Hold
Two Person Team Conditioning 30 Min Amrap 1000 M Row 30 Burpee
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