Oly. Every 2 Min For 12 Min(6R) 5 Squat Clean(Rpe6-7) -Then- Every 3 Min For 15 Min(5R) 12 Floor Press(Rpe6-7) 10 Bent Over Barbell Row 8 Parallel Bar Dips -Then- Gymnastics &Core Strength For Time 21-18-15-12-12-15-18-21 Sit-Up Toes-To-Bar Cap Time12 Min
Two Person Team 40 Min Amrap 50 Cal Row 50 Hand-Release Push-Ups 50 Pull-Ups
Strength&Conditioning 21 Min Emom(7R) 1.Min:5 Power Snatch(Rpe4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:Rest -Then- Core Strength Every 3.30 Min For 14 Min (4R) 21 V-Up 15 Sit-Up 10 Sec:Hollow Hold
MetCon 36 Min Emom(6R) 1.Min: 8/6 Bar Muscle-Up Or 8 C2Bar Pull-Up +8 Push-Ups 2.Min:12/10 Cal Assault Bike 3.Min:Rest 4.Min:12/10 Burpee 5.Min:12/10 Cal Row 6.Min:Rest
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)