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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A) 4 min on / 4 min off 30 Clean (60/35kg) + Max Box Jump Over 30 Snatch (40/25kg) + Max BJO 60 S2OH (20/15kg) + Max BJO B) In 10 Minutes Totally; 3 min Plank + 2 min Superman Hold *Not unbroken

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Warm Up 5 Rounds 10 Reps Plate G2OH 20 DU/40 SU 5 Rounds 10 Push Ups 10 Barbell Bent Over Row WOD Bench Press: 10-9-8-7-6-5-4-3-2-1 Strict Pull Up: 1-1-2-2-3-3-4-4-5-5 *Bench Press %60 of 1Rm

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