Strength
OverHead Squat 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round
Conditioning
Tabata Air/Goblet Squat
Rest 1min
Tabata GHD/Abmat Sit Ups
Rest 1min
Tabata KTB Swings
Rest 1min
Tabata Plank/HandStand
Endruance 20:00 / 21:00
Part 1
EMOM 10min
ODD : 12 Wall Ball
Part 2
4 Round
10 Pull Ups
20 Knee To Elbow
30 1Arm KTB Swing
*Every 1Min 100M Run
Strength
Back Squat
10/8/6/4
last set Drop Set 2/4/6/8
Conditioning
Buy in - 400m Run + 50 HR Push Up
3-6-9
hang Squat Snatch
Muscle Up
Cash Out - 400m Run + 30 HR Push Up
Endurance 18:00/19:00
Emom 10min
Odd : 10 DB Squat
Even : 30 sec burpees
Emom 10min
Odd : 10 Strict Pull Ups
Even : 30sec shuttle sprint
Emom 10min
Odd : 10 Weight V-Ups
Even : 30 sec KTB Swings
