Strength Every 1:30 Min For 7:30 Min(5R) 10 Strict Barbel Shoulder Press -Then- MetCon Every 2 Min For 24 Min(6R) 12/10 Assault Bike Remaining Time:Max Burpee Rest:2 Min -Then- Core Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Hollow Rock 1 Min:Plank
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%75) -Then- Multi-Strength Every 4 Min For20 Min(5R) 10 Step Dumbell Regional Style Walking Lunge(R) 10 Step Dumbell Regional Style Walking Lunge(L) 10 C2 Bar Pull-Up 20 Push -Ups
MetCon 6 Round For Time: 35 Wall-Ball(9Kg-6Kg) 20 Kb Swing(24Kg-16Kg) 15 Box Jump Over(24”-20”) Cap Time:36 Min
Conditioning Two Person Team 2 Round 90 Burpee Lateral Jump Row 60 Dumbell Power Snatch(R1-L2) 90 Cal.Row Cap Time:38 Min
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Power Clean+3 Front Squat(Rpe4-6) -Then- Strength Every 2:45 Min For 13:45 Min(5R) 10 Floor Press(Rpe4-6) 10 Supinated Grip Strict Pull-Up 10 Dumbell Bent Over Rear Lateral Raises -Then- Every 1:30 Min 6 Min(4R) 8 Split Squat Hold With Dumbell Curl(R) 8 Split Squat Hold With Dumbell Curl(L)
Conditions 5 Round Every 2 Min Max Cal Row Rest:2 Min Every 2 Min Max Cal Assault Bike Rest:2 Min
MetCon 5 Round For Time: 20 Dumbell Power Snatch (R1-L2) 15 Wall-Ball(9Kg-6Kg) 10 Burpee Box Jump Over(24”-20”)
Oly 10 Min Emom 1 Squat Snatch(Rpe4-6) -Then- 10 Min Emom 3 Front Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 5 Hand Stand Push-Ups Or 10 Deficit HandRelease Push-Ups(15Kg-15Kg Plate) 10 Bent Over Barbell Row 30 Sec:Hollow Hold
MetCon 40 Min Emom(8R) 1.Min:12 Cal Row 2.Min:10 Cal Assault Bike 3.Min 75 Double Under Or 100 Single 4.Min 15 Toes-To-Bar 5.Min:Rest
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(%65) -Then- MetCon Every 3:30 Min For 21 Min(6R) 12 DeadLift(Rpe 4-6) 12 Burpee Barbell Lateral Jump Over