W.O.D.:

Strength: 8 Emom: Clean Complex.

every 1Min: with your %75-80 of 1RM CL.

1-Clean Deadlift

1- High Hang Clean

1-Clean

3 sest: Cap 8min.

KB Front Rack Box Step Ups 6+6

BB GoodMorning 6-8

Metcon: : 4 sets:

4 Amrap:

10 Wall Balls

6 Bar Face Burpees

10 Deadlifts (80/60kg)

___1min. Rest BTW sets___

____________________

Hyrox:

Emom: 8 Rounds:

1. Ski 10 cal
2. Burpee Box Jump Overs 12
3. Wall Balls 12
4. Thrusters 10
5. Row 10 cal.
6. -rest-

Gymnastics Class

3 Sets
Negative (Tempo 31X1)
8 Pull Up
10 DB Push Up
8 KB Push Press
8 Hanging Leg Raise

25 EMOM
6 Strict Pull Up
8 Kipping Handstand Push Up
40 Sec. Weighted Chinese Plank
6 Wide Push Up + 6 Chin Up
40 Sec. Hollow Hold