W.o:D.:

Strength: Cap 12min. 4 sets:

BB Back Rack Reverse Lunges 6+6 (RPE-6.5)

Single Leg Wall sıt Hold 20sec. each

Metcon: Team of 2: Cap: 25min.

30 Deadlifts (80/60kg)

30 Toes to Bars

30 Burpee Over BB

1min.Rest

30 Power Clean (60/40kg)

30 Chest to Bar Pull Ups

30 Box Jump Overs (60/50cm)

1min.Rest

30 Push Press (40/25kg)

20 M.U. ( 30 Burpee Pull Ups)

30 cal. Ergo

Strength Class

Strict Overhead Press
%55 2×10
%65 2×8
%75 2×6

Back Squat
%80 3×5

3×12 Superset
BB Upright Row
DB Hammer Curl

3×12 Superset
Plate Front Raise
KB Goblet Biceps Curl