Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 10 Floor Press 5 Pendlay Row -Then- Gymnastics Strength 10 Min Emom Odd 5 Strict Supinate Grip Chin-Up+ 10 Sec:Supinate Grip Chin-Up Hold+10 Push-Up +20 Sec: Half Push-Ups Hold Even:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 5 Dead Lift(Rpe 6-7) -Then- MetCon 10 Round For Time 5 Hang Power Clean(Rpe6-7) 10 Med-Ball Clean(9Kg-6KKg) Cap Time:12 Min -Then- Core Strength Every 2:30 Min For 10 Min(4R) 30 Ring Mountain Climber (R1-L2) 20 Alternate V-Up(R1-L2)
Conditioning 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:25 Air Squat 3.Min:15 Pull-Up 4.Min:20 Push-Up 5.Min:Rest
MetCon 6 Round For Time 5 Power Clean(60Kg-40Kg) 10 Toes-To-Bar 15 Wall-Ball(9Kg-6Kg) 20 Sit-Up Cap Time:30 Min
Strength&Conditioning 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:18 Step Dumbell Walking Lunge(R1-L2) 3.Min:12 Paralel Bar Dips+10 Dumbell Bent Over Row 4.Min:Rest -Then- Isometric Strength Every 3 Min For 12 Min(4R) 1 Min: Plank 10 Hollow Rock 15 Sec:Hollow Hold
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(Rpe 6-7) -Then- MetCon Every 2:15 Min For 15:45 1Min(7R) 6 Supinated Grip Strict Pull-Up 10 Push-Up 14 Air Squat
Two Person Team Conditioning 5 Round For Time: 30 Cal Row 30 Cal Assault Bike 30 Burpee 30 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
Strength Every 2 Min For 12 Min(6R) 10 Deadlift (Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 10 Front Squat (Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 10 Push-Press(Rpe 4-6)
MetCon 30 Min Emom(6R) 1.Min:12 Cal Row 2.Min:50 Double-Under Or 75 Single Jump Rope 3.Min:12 Toes-To-Bar 4.Min:12 No Jump Burpee 5.Min:Rest
Strength&Conditioning 24 Min Emom (6R) 1.Min:10 Tall Kneeling Arnold Press(Rpe4-6) 2.Min:10 Reverse Grip Strict Chin-Up 3.Min:10 Double Kb Front Rack Squat 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 V-Up 10 Hollow Rock 20 Sec:Hollow Hold