Strength 
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-

WOD

“2 Kişilik Takım Antrenmanı”

“I Go You Go”

16 AMRAP:

Buy in: 100 Wall Ball Shots

4 Alt. Devils Press (22.5/15 kg)

6 Single Dumbbell Suitcase Box Step Overs (60/50 cm)

30 Double Unders

Extra Work (Optional)

3-4 Sets (*not for time)

12-15 Ring Push Ups

8R+8L Kettlebell Bent Over Row (rpe 6-7)

20 Sit Ups

Rest 1-2min btw sets

Hyrox Class – 18:30

WOD

10 AMRAP

5 Burpee

5 Front Squat (%65-70)

5 Weighted Lateral Box Step Ups (each side)

rest 2:30

10 AMRAP

50 D.U/70 S.U

10 Wall Ball

10 V-Ups

ARM PUMP

4 Sets

10 Lateral Raise + 15 sec Lateral Hold + 5 Lateral Raise

10 Hammer Curl + 15 sec Hammer Hold + 5 Hammer Curl

5 Push Ups