2 Set (36 Dakika) 5 Dakika Amrap20 KB American Swing10 KB Goblet Thruster 1 Dakika Dinlen 5 Dakika Amrap4-6 Wall Walk15-10 Cal. Ergo 1 Dakika Dinlen 5 Dakika Amrap10 Wall Ball35 DU / S1: 70 Single Unders 1 Dakika Dinlen

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12 Dakika EMOM2 Front Squat + 2 Split Jerk (%50-60) Her 2 Dakika İçinde 8 Dakika Boyunca10 Back Rack Barbell Reverse Lunge (40-15kg) 15 Dakika EMOM 1.     16-12 Weighted Box Step Up  (20-10kg) 2.     16-12 Alt. DB Snatch 3.     8-10 Pull-Up (S1: 8 Right + 8 Left Renegade Row) 5 Dakika AmrapMax Hollow Rock, her kırıldığında 5 V-up…

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15 min EMOM1. 10R / 10L One Arm Dumbbell Bent Over Row2. 10R / 10L One Arm Dumbell Z-Press3. 15-12 Cal. Ergo 15 min EMOM1. 20-15 Ring Face Pull (S1: Scale with a band)2. 20-15 Hand Release Pushup3. 8-4 Deck Squat Broad Jump 8 min EMOM1. 20-15 Toes2Bar2. 45 sec Weighted Plank

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40 min AMRAP Team of 2 100 Burpees100 Dual Dumbell/Kettlebell Front Rack Lunge (22.5-5 kg)100 Burpees100 Dual DB/KB Hang Squat Clean (22.5-5 kg)100 Burpees100 Dual DB/KB Shoulder to Overhead (22.5-5kg)

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35 min EMOM1. 5 Tempo Bench Press (31×1) (%60)2. 20-15 Russian KB Swing (32-12kg)3. 15-12 Deficit Pushup4. 30-20 Air Squat5. Rest Core (5 min time cap.)100 Hollow Rockif you break, do 20 Sit-Up! Accessory; (Ask your coach!) Barbell Biceps Curl + DB Hammer Curl

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Every 2 min For 12 min5 Tempo Front Squat 31×1 (%75-80) 10 min EMOM5 Push Press (%60-65) (15 min time cap.) 300 Air SquatStarting every minute, including 0 minutes; 8 Alt. DB/KB Clean 5 min Amrap10 R+10 L Dynamic Side Plank 10 Tuck-Up

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A) 6 min EMOM 15-12 Cal. Ergo 45 sec Wall-Sit1 min rest B) 6 min EMOM 15-12 Pull-up 15-12 Burpee1 min rest C) 6 min EMOM 20-12 Wall-Ball(9-6kg) 45 sec Plank1 min rest D) 6 min EMOM 20-12 Alt. Hang Dumbell Snatch (20-10 kg) 20-12 Dips / Ring Dips1 min rest E) 6 min EMOM…

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2 Set3 min AMRAPBox Jump Over1 min rest3 min AMRAPBurpee Pull-Up (S1: Burpee + 3 Banded Face Pulls)1 min rest3 min AMRAPPush-Up1 min rest3 min AMRAPThruster (20-15kg) 3 minutes rest between sets Note your score on board! 6 min AMRAPMax V-up

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10 min EMOM1. 12 Back Squat (%50-%55)2. Rest 14 min EMOM 50 Double-Unders (S1: 150 Single Unders) 20-15 Wall-Ball 2 min rest 14 min EMOM 15-12 Cal Ergo 25-20 Sit-Up

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30 min EMOM1. 24-16 One Arm Dumbbell Floor Bench Press 2. 10-6 Supinated Strict Pull-Up / S1: 14-12 Supinated Ring Row3. 16-12 Hand Release Push-up / S1: Knee assisted HRPU4. 20-12 KB Upright Row5. 15-12 Burpee(no jump) / S1: 12-10 Up Down6. Rest 10 min Time Cap. If you finish before the time given to…

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