“Fasting lifting” (every set 2 min )
1-2 set
10 tng Squat Clean (%65)
3-4 set
8 tng Power Clean (%65)
5-6 set
6 tng Squat clean (%70)
7-8 set
4 tng Power Clean (%70)

5 Emom
5 Deficit Clean Pull (%80-85)

12 min AMRAP
500m Ergo
15 Pull up
15 Kb Headcutter (24/16)

Hyrox:

A: 8-Emom:

20/15 Wall Balls

2min. Rest

B: 8-Emom:

15/12 cal Ergo

2min. Rest

C: 8-Emom:

40m Sled Push

2 min. Rest
D: 8-Emom:

30m DB Back R. Walking Lunges (30/25kg)

2min Rest

F: 8-Emom:

12/10 Burpee Broad Jumps ( 1.5m)

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Gymnastics Class

12 AMRAP
8 Wide Pull Up
8 Wide Push Up
8 Chin Up
15 V-Up

rest 4 min.

12 AMRAP
8 Narrow Pull Up
8 Narrow Push Up
8 Toes to Bar
15 Air Squat

Acs. 2-3 Set
12 Banded Triceps Ext.
12R-12L Bulgarian Split Squat
16 KB Plank Pull Through