A) 10 DK EMOMOdd minutes: 1x Hang Squat Snatch (above knees) (%70-80)Even minutes: 1x Squat Snatch (from the ground) (%70-80) 2 Kişilik Takım Antrenmanı B) For Time (15′ Time Cap) 20 Tur Shuttle Run (together)40 Strict Pull Ups (switch every 4)60 Chest to Bar Pull Ups (switch every 6)80 Pull Ups (switch every 8)20 Tur…

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2 Kişilik Takım Antrenmanı A) For Time (12 Dk Time Cap) 180 Wall Ball (9/6kg) *Başlarken ve her dakika başında senkronize 6 V-Up! **Dilediğiniz gibi bölebilirsiniz. 4 Dk Dinlen B) 16 DK AMRAP I Go You Go 2 Hang Power Snatch (35/20kg) 3 Overhead Squat (35/20kg) 4 Strict Handstand Push Up (S1; 8 Hand Release…

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A) 10 DK EMOM 6-8 Front Squat B) 2 Kişilik Takım Antrenmanı For Time (25 Dk Time Cap) 8 Rounds 20 Kettlebell/Dumbbell Deadlifts (2x 35/25kg) 10 High Box Jump Over (75/60cm) 30m DB/KB Farmers Carry (2x 35/25kg) *Dilediğiniz gibi bölebilirsiniz. Sizi zorlayacak bir dumbbell/kettlebell ağırlığı tercih ediniz.

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A1) AMRAP 12: 3 Wall Walks 15 Push Up 15 Kettlebell American Swing (24/16kg) 4 DK Dinlen A2) AMRAP 12: 6 Shuttle Run (outside of box) 45 Double Unders / 120 Single Unders 15 Toes to Bar B) Tabata (8 Sets; 00:20 on / 00:10 off) Foot 2 Foot Crunch

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A) 24 DK EMOM 00:40 sec work / 00:20 sec rest For Total Reps: 00:40 sec Max Cal Row 00:40 sec Max Thrusters 30/15kg 00:40 sec Max Box Jump Overs 75/60cm 00:40 sec Max Alt. Dumbbell Snatch 20/12,5kg 00:40 sec Max Cal Ski Erg Rest *Scale options; 00:30 sec work / 00:30 sec rest *Score:…

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AMRAP 36:3 Kişilik Takım Antrenmanı3 Strict Pull Ups6 Clean & Jerks 60/40kg (S1; 50/35 – S2; 35/20)9 Bar-Facing Burpees -Partner completes full round before switching-Athletes should be going unbroken and fast *Scale; 3 Strict Pull Up w/ 2R+2L DB Renegade Row 6 C&J w/ 4 Dual DB Power Clean&Jerk

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Every 3 Minutes x 10 Sets:5 Strict Pull-ups10 Hand Release Push-ups (Rx+ HSPU)15 Box Step-ups 60/50cmMax Box Jumps

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3 Kişilik Takım Antrenmanı3 Rounds For Time:1200m Meter Row/Ski (switch every 400m)400 Meter Run (together)120 Toes to Bar (switch every 12 reps) S1: 150 Knees to Elbow / switch 15 reps S2: 200 Knees to Chest / switch 20 reps

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3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 40/35kg50 Back Squats 50/40kgMax Rep Back Squats 80/60kg Rest 3:00 AMRAP 7:50 Push Press 30/20kg50 Push Press 45/30kgMax Rep Push Press 60/40kg Rest 3:00 AMRAP 7:50 Deadlifts 50/40kg50 Deadlifts 80/60kgMax Rep Deadlifts 100/80kg

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For Time [25 Minute Cap]:50 Hand Release Push-ups (Rx+ = HSPU)50 Toes to Bar50 Up Down50 Dumbbell/Kettlebell Box Step-Overs 60/50cm15 Right Arm Dumbbell/Kettlebell Overhead Forward Lunge15 Left Arm Dumbbell/Kettlebell Overhead Forward LungeDumbbells: (22,5/12,5kg) “REGIONALS 18.5”

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