W.O.D.:

Gymnastic Emom: 12min.

1. HandStand Hold 30sec.
2. Act.Hang Hold 30sec
3. Weig.Hollow Hold 30sec.
4. WindMile 5 +5

Metcon: Team of 2

1000m Ergo

20 Clean & Jerk (40/30kg)

800 Ergo

16 Clean& Jerk (45/35)

600 Ergo

12 Clean & Jerk (55/ 40)

400 Ergo

8 Clean & Jerk ( 60/ 45)

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Hips Dont Lie

Strength: 4 sets: Cap: 15 min.

10 Defic. BB Sumo Squats ( RPE-7.5)

15 Bench Asis. DB Frog Kick Back

Middle Work: 3 sets Cap 15min.

1. Curstly Stance Squats 10+8
2. Band. lateral leg Raises 10+10
3. DB Kneeling Lat.Raises. 12+12

Tabata:

KB DL to Squats

Alt V-ups

alt. leg Cossacc Squats

KB Swing

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Strength Class

Front Squat
%50 4×6 Reps

Feet Up Bench Press
%75 4×6 Reps

Deficit Deadlift
%60 6×4 Reps

3×12 Superset
Barbell Curl
Barbell Skull Crusher

3×12 Superset
DB Lateral Raise
DB Pullover