Isometric Strength Every 4.30 Min For 13:30 Min(3R) 1 Min:Wall-Sit Hold 45 Sec:Ring Push-Up Hold 30 Sec:Barbel Overhead Hold(Rpe4-6) 15 Sec:Supinated Grip Chin-Up Hold -Then- Oly. Every 2 Min For 12 Min(6R) 5 Clean&Jerks (Rpe 5-6) -Them- Strength Every 1:30 Min 9 Min(6R) 5 Front Squat(Rpe 4-6)
MetCon 30 Min Emom (6R) 1.Min:10 Strict Burpee 2.Min:10 Med.Ball Clean(9Kg-6Kg) 3.Min:10 Cal Assault Bike 4.Min:10 Toes-To-Bar+20 Sec Hollow Hold 5.Min:Rest
Strength Every 1:30 Min 10:30 Min(7R) 6 Deadlift (Rpe 6-7) -Then- Every 1:30 Min 9 Mim(6R) 6 Bench Press -Then- Every 1:30 Min 7:30 Min(5R) 6 Seat Barbel Shoulder Press -Then- Every 1:30 Min 6 Min(4R) 8 Barbel Curl
Strength Every 1:45 Min For 10:30 Min(6R) 5 Front Squat(Rpe 6-7) -Then- MetCon For Time 50-40-30-20-10 KB Swings (24Kg-16Kg) Pull-Up Cap Time:25 Min
Conditioning 36 Min Emom(6R) 1.Min:10 Burpee 2.Min:15/12 Cal Row 3.Min:40 D.U Or 80 Single Jump Rope 4.Min:30/20 Air Squat 5.Min:Elbow Plank 6.Min:Rest
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