W.O.D.:

Strength: 4 sets: every set in 2:30 min.

1-Clean Pull

1-Power Clean

1-Hang Squat Clean

Start your %70 of max Clean.

Middle Work: 3 sets:

KB Goblet Hold Box Step Ups R-8 L-8

Metcon: Team of 2: 15 AMRAP:

4-8-12-16-20-24-28-32…

DB Hang Cleans (2*DB-22/15kg)

Deadlifts (2*DB-22/15kg)

20- weig.Sit Ups Sync.

Hips Dont Lie:

Strength: 4 sets: every set in 3min.

BB Hip Thrust -12 reps

Weigt. GHD Hip EXt. -12 reps

Middle Work: 3 sets: Cap: 8min.

High Box Corstly Step Down 10+10

B-Stance KB RDL 10+10

Tabata 3 set: with one DB or KB

1. Split Stance Squats -R
2. Split Stance Squat -L
3. Alt. leg Cossac Squats
4. Squat Jumps

Gymnastics Class

Eccentric Work Tempo 31X1
4 Sets
8 Pull Ups
8 Box Pike Push Ups
10 V-Sit Ups

Teams of 2
20 AMRAP
5m. Handstand Walk (s1: 10 Handstand Shoulder Tap)
30 Narrow Pull Up (s1: Australian Narrow Pull Up)
30 Double Under (s1: 60 Single Under)
30 Bench Dips
30 Alt. Pistol Squat (s1: box assisted P.S)
30 Toes to Bar
30 Push Up