Multi-Strength Every 4:15 Min For 21:15 Min(5R) 10 Single Arm Dumbel Hollow Hold(R) 10 Single Arm Dumbel Hollow Hold(L) 10 Single Arm Dumbel Bent Over Row(R) 10 Single Arm Dumbel Bent Over Row((L) 40 M Single Arm Dumbel Overhead Walks(R) 40 M Single Arm Dumbel Overhead Walks(L) -Then- Isometric Strength Every 2 Min For 10…
MetCon 30 Mim Emom(6R) 1.Min:15-12 Wall-Ball(9Kg-6Kg) 2.Min:12-10 Cal.Assault Bike 3.Min:15-12 Hand-Release Push-Ups 4.Min:20-15 Jump Squat 5.Min:Rest
Multi-Strength Every 1:20 Min For Min 9:15 Min(7R) 5 Dead Lift (Rpe 4-6) -Then- Every 2 Mim For 10 Min(5R) 12 Barbell Front Rack Forward Lunge(R1-L2) -Then- Every 2:15 Min For 13:30 Min(6R) 10 Floor Press(Rpe 4-6) 10 KB Swings(28Kg-16Kg)
Two Person Team Conditioning 40 Min Amrap 1000 M Row 30 Burpee Lateral Jump Over
Oly 10 Min Emom 3 Power Clean+3 Push Press(Rpe 4-6) -Then- Strength Every 1:30 Min For Min 9 Min(6R) 5 Back Squat (Rpe 6-8) -Then- Gymnastics Strength 10 Min Emom 5 Strict Pull-Up
Strength&Conditioning For Time: 10-15-20-25 Double Dumbbell Devil Press(Rpe4-6) 50-40-30-20 Wall-Ball(9Kg—6Kg) 25-20-15-10 Toes-To-Bar Cap Time: 35 Min
Strength&Conditioning 21 Min Emom(7R) 1.Min: 5 Clean&Jerks(Rpe4-6) 2.Min: 6 Pull-Up+11 Push-Up+16 Air Squat 3.Min:Rest -Then- Isometric Strength Every 3:45 Min For 15 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank 1 Min:Wall-Sit Hold
Strength Every 3:15 Min For 16:15 Min(5R) 8 Barbel Behind Neck Bulgarian Split Squat(R) 8 Barbel Behind Neck Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L) -Then- Bench Press Every 1:45 Min 17:30 Min(10R) 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Every 1:15 Min For 6:15 Min(5R) 10 Barbell Reverse Grip Bent Over Row
Conditioning Two Person Team 7 Round For Time 500 M Row 20 Burpee Box Jump Over(24”-20”) Cap Time:37 Min
Strength Every 2 Min For 20 Min(10R) Back Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- 20 Min Emom(5R) 1.Min: 12 Tall Kneeling Landmine Goblet Press 2.Mim:12 Kb Swing(28Kg-16Kg) 3.Min: 12 Toes-To-Bar 4.Min:Rest