W.O.D.:

Strength: 4 sets: every 2:30min.

1. Bench Press -6 reps %75
2. Alt. Arm KB Rows 12 (RPE-7)

Metcon: 15 Amrap: Team of 2:

I.G.Y.G. Max. Rounds.

2-Burpee Pull Ups (rx: 2-MU)

4-Power Snatch (40/30kg)

6-Box Jump Overs( 60/50cm)

300 mtr Ergo.

Core: 2 sets:

30 sec. Hollow Rocks

30 sec. Alt.V-ups

30sec. Bear Hold

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Hips Dont Lie

Strength: 4 sets: Time Cap: 15min.

12- Hip Thrust

12-Romanian DL

Middle Work: 3 sets:

1. Kable Kick Back 8+8
2. B-Stance DL 8+8
3. Single Leg Glute Bridge 12+12

Tabata:

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Strength Class

Back Squat
%70 2×8
%75 2×6
%80 2×4

Close Grip Bench Press
%70 2×8
%75 2×6
%80 2×4

Pendlay Row
%55 2×10 Reps

3×12 Superset
GHD Sit Up
GHD Back Extension

3×12 Superset
DB High Incline Bench Press
DB Chest Supp. Row