Strength: 4 sets: every set in 2min.

1. Weig.Pull Ups 5-8 reps
2. Single DB Bent Over Rows 10+10

Metcon: Team Of 2: İ.G.Y.G.

12 Rounds: each 6 R.

1. D.U.60/ S.U. 100 (Scl.opt.: 75 S.U.)
2. Front Squats 10 (50/35kg)
3. Wall Walks 5

Acc.Work:2-3 sets:

1. KB WindMile 5+5
2. KB Overh.Hold 30+30sec.

_________________________

Hyrox:

Team of 2

2000m Ergo

every 200m 8 Burpee

24 Emom:

1. Sandbag Carry 60m
2. Goblet Squats 15reps
3. Sit Ups 30reps
4. Box Jump 12reps
5. Plate G2O.
6. Rest

Gymnastics Class

3 x 4 AMRAP
Handstand (Hold – Push Up – Walk)
Muscle Up (S1: Strict Chin Up or Strict Pull Up)
Box Hollow Rock

Teams of 2
18 AMRAP
30 Australian Narrow Pull Up
30 DB Push Up
40 V-Up
30 Australian Chin Up
30 Pike Push Up