Weightlifting Every 1:30 Min for 15 Min(10R) 1 Squat Snatch(Work up to heavy) Conditioning 150 Double unders or 250 Single 50 Wall Ball(9kg-6kg) 100 Double unders or 200 Single 35 Wall Ball 50 Double unders or 100 Single 20 Wall Ball Cap time:25 Min
Strength Every 1:30 Min For 12 Min(8R) 5 Bench Press(%75) Conditioning 4 Round each for time 1000 M Row Rest:3 Min Cap time:30 Min
Conditioning 1.8 Min:1 Hang Squat Clean+1 Squat Clean(%70) Rest:3 Min 12.19 Min:5 Strick Pull-Up+15 Double Unders or hurdel lat.jump Rest:3 Min 23.30 Min:12-10 Burpess
Strength 10 Min Emom 5 Push Press(%65) Conditioning For Time: 30-25-20-15-10 Toes to Bar Front Rack Kb Front Lunge(24kg-16kg) * 1 Lunge = 1 rep * Cap time:25 Min
Conditioning 5 Round for time 400 M Run 15 Push Press(50 kg-20kg)
Conditioning 5 Round for time 400 M Run 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball(9kg-6kg)
Conditioning “Ghost” 6 Round total reps 1 Min: Row 1 Min: Burpees 1 Min: Double-Unders or Single 1 Min: Rest
Strength Every 2 Min for 14 Min (7R) 2 Bench Press, climbing Strength Every 2 Min for 14 Min (7R) 4 Dead Lift(%70) Core 5 Round 1 Min: Plank 30 Sn: Rest
Strength Every 1:15 Min for 10 Min(8R) 3 Back Squat Conditioning For Time: 10-8-6-4-2(%70) Clean and Jerk * 200 M Run or Row after every set* Cap time: 20 Min
Conditioning 1.8 Min:1 Hang Squat Snatch+1 Squat Snatch(%70) Rest: 3 Min 12.19 Min:5 Strick Pull-Up+15 Double Unders or hurdel lat.jump Rest: 3 Min 23.30 Min:15 Push-Up