W.O.D.:

Strength: 4 sets: every set in 3min

Bench Press 6 reps %75-80

Seat.start Legless Rope Climb 1 / 2 RopeCl / 6 Str. Chin Ups

Middle Work: 3 sets. Cap 8min.

12-15 Kneeling Band.Rows

10-12 Push Ups

Metcon: Team of 2: I.G.Y.G.

10 Rounds: Each 5 Rounds:

4-Hang Cleans

4-Front Squats

4-Push Press

10-Burpee over BB

(rx: 60/40kg) (scl: 50/35kg)

Strength Class

Back Squat 3×8 (RPE 7)

Overhead Press 4×3 (RPE 9)

3×12 Superset

Incline DB Bench Press – DB Overhead Triceps Ext.

3×12 Superset

Plate Front Raise – Bulgarian Split Squat

5 min. Max. Plank