W.O.D.:

Strength: 5 sets: OLY.Complex: every set in 2:30min.

Start your set with % 60 of Max. 1 RM C&J. and Increase each set until your %80 max.

1-Power Clean

1-Hang Clean

1-Push Jerk

Metcon: For Time: Team of 2:

I.G.Y.G.: 10 Rounds Total: (RPE-7/8)

10 Double DB Deadlifts

10 Hang Cleans

10 Front Squats

10 Push Presses

Core: 6 Emom:

Weig. Plank Hold w/plate: ( 20/15/10kg)

______________________________

Gymnastics Class

30 EMOM
30 sec. Handstand Shoulder Tap
3 Wide Pull up + 3 Narrow Pull Up + 3 Chin up
20 Air Squat
6-8 Wall Walk
14 Push Up
30 sec. Double Under

9 EMOM
40 sec. Plank
40 sec. Side Plank (R)
40 sec. Side Plank (L)