6 SETS (every 2 min) (Rpe 6)
3 Tall Snatch
2 Power Snatch
24 EMOM
1st: 10 cal Run or 12 cal Row
2nd: 14 Alt Double Db Overhead Press
3rd: 3 Wall Walks
4th: 5-7 Chin Ups
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Hyrox:
12-Emom:
- Sled Push 30m
- Americ.KB Swings 15/12
- Alt. V-Ups 20
- Farmer Carry 60m
Team of 2: İ. G.Y.G: 10 Rounds:
300m Row/Ski
10 Double DB Burpee
10 Wall Balls
10 S.Bag Over Shoulder
Gymnastics Class
Isometric Work
12 EMOM
30 sec. Pull Up Hold
30 sec. Push Up Hold
20 sec. Hanging L-Sit Hold
40 sec. Wall Sit Hold
4 Sets
2 Min. Work / 2 Min. Rest
12 Wall Walk
12 Toes to Bar
Max. Strict Pull Up (s1: Narrow Kipping Push Up)
rest.
4 Sets
2 Min. Work / 2 Min. Rest
14 KB Push Press
14 Chin Up
Max. Push Up