W.O.D.:

Strength: 4 sets: every set in 2min.

5 Bench Press %75

12 Weig. Push ups

Middle Work: 3 sets: cap 6 min.

Band. Pull Down 12

BB Kneeling Biceps Curl 12

Metcon: Team of 2.

5 Round

For Time: Cap 20min.

20 Single DB Hang Snatch (22/15kg)

12 Burppe Over Partner ( Diğer Partner Plank durushunda)

Sync. 20 Air Squats

Gymnastics Class

Teams of 2
6×5 AMRAP
”Max Reps”

1: Rope Climb (Partner: Dead Hang Hold) (Switch Every 2 Reps)
rest 2 min.
2: Russian Dips (Partner: Plate Overhead Hold) (Switch Every 3 Reps)
rest 2 min.
3: Toes to Bar (Partner: Hollow Rock) (Switch Every 10 Reps)
rest 2 min.
4: Pull Up (Partner: Goblet Wall Sit Hold) (Switch Every 12 Reps)
rest 2 min.
5: Double Under (Partner: High Plank Shoulder Tap) (Switch Every 30 Reps)
rest 2 min.
6: Tiger Bend Push Up (Partner: Front Rack Hold) (Switch Every 12 Reps)