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Omri Israel Birthday
Strength
Front Squat 10/8|6|6|4|4
Conditioning
3 Rounds For Time
30 Ring Row
30 Sit Ups
30 Wall Ball
Core Tabata
Side Plank
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Strength - Bench Press
10 / 6 Warm Up
6 / 4 / 2 / 1 / 1 Build to 1RM
Conditioning - 10 to 1
Wall Ball
DL
GHD/ ABmat Sit Up
Cardio - 2 Round
300m Run/Row
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Strength
Bear Complex 4x7reps
Conditioning
4 Rounds
(45sec Work \ 15sec Rest)
Knees To Elbow
Step Back Lunges / Jumping Lunges
Plank
One Arm KTB Swings
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Strength SuperSet
Pull Ups + Ring Dips 5X5reps
Conditioning
9-15-9
Muscle Clean
Shoulder Press
cal Row / Run (200/400/200)
Core Tabata - Plank
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Strength 15min
Find Your RM1 Back Squat
10/8/5/1/1/1...
Conditioning
AMRAP 6min
8 Toes To Bar
12 Power Clean
30 Double Unders
Rest 3min
AMRAP 6min
8 Knees To Elbow
12 Hang Power Clean
30 Single Unders
Endurance 19:00
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Strength
EMOM 8min
3 Curtis P
Conditioning
AMRAP 14min
30 Sit Ups
20 Pick Ups
10 Pull Ups
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Strength
OverHead Squat 10/8|6|4|4|2
*Stop 3 Sec at the bottom
Conditioning
AMRAP 12min
Rx 1-2-3
DeadLift 120kg
Muscle Ups
HandStand Push Ups
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Scaled 3-6-9
Sumo DeadLift HP
Ring Row / Pull Ups
20sec HandStand
Core - 2min L - Sit