Strength Every 1:30 Min For 10:30 Min(7R) 3 Power Clean(Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(Rpe 8-9) -Then- Gymnastics Strength Every 2:15 Min For 11:15 Min(5R) 3 Wall-Climber 5 Strict C2 Bar Pull-Up
DetailsMetCon For Time: 40-30-20-10 Push-Press(Rpe4-6) Bar Facing Burpees Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:40 Min
DetailsStrength&Conditioning Every 5 Min For 25 Min(5R) 20 M Single Arm Dumbbell Overhead Walking Lunge(10M Rıght Arm/10 M Left Arm) 10 Single Arm Bent Over Ladmnine Row(10 Right Arm/10 Left Arm) 20 Plank Dumbell Pull Through (R1-L2) 20 Sec:Hollow Hold
DetailsMetCon 30 Min Emom(5R) Every 1:30 Min 250 M Row Every 1:30 Min 7 Deadlift (Rpe 6-7) 14 Hand-Release Push-Ups Every 1:30 Min 18/15 Cal Assault Bike Every 1:30 Min Rest
DetailsTwo Person Team Conditioning For Time: 3000 M Row 75 Burpee Lateral Jump Over 1000 M Row 50 Burpee Lateral Jump Over Cap Time:40 Min
DetailsStrength 12:30 Min Emom(5R) 1:30 Min:Double Dumbbell Bulgarian Split Squat(10R/10L) 1 Min Rest -Then- 12:30 Min Emom (5R) 1:30 10 Bench Press +10 Dumbell Supinated Biceps Curl 1 Min Rest -Then- 12:30 Min Emom(5R) 1:30 Min:10 Bent Over Barbell Roow +10 Tall Kneeling Double Dumbbell Overhead Triceps Extension 1 Min:Rest
DetailsStrength Every 1:30 Min For 10:30 Min(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(8-9) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 1 Min:Rest
DetailsTwo Person Team MetCon 10 Round For Time: 500 M Row 20 Pull-Up 20 Push-up Cap Time:45 Min
DetailsStrength Every 1:45 Min For 14 Min(8R) 7-5 -3-1-1-3-5-7(%70-75-80-85) Back Squat -Then- For Time: MetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Wall-Ball(9Kg-6Kg) Burpee Cap Time:25 Min
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