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Strength 
EMOM 6min
7 Front Squat 

Conditioning 
5 Round - Static
30sec Pull Up
30sec Squat Position 
30sec HandStand 
30sec V - Sits 
30sec Rest 

Cardio 
Row / Bike 
3X30cal 
Rest 3min

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Strength 
Bench Press 
8/8/8/8/8

Conditioning - 5 Round
15 Wall Ball
12 T2B
9 Box Jump Over
*EVERY STOP 100m RUN

TABATA - Back Ex

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Strength 
EMOM 12min
Odd: 8 Push Press
Even: 8 Front Squat 

Conditioning 
10-1 
Burpees Pull ups 
20sec HandStand 

Core - Tabata 
Russian Twist

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Skills & Strength - Rope Climb

Conditioning - 10 Round Of : 1 min
10 Burpees Over the bar
Max Reps Of Power Clean & Jerk
*Rest 2 min Between Round

Scaled
8 Burpees Over The Bar
3 Thrusters

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Strength 
Hang Squat Snatch 5X6reps 

Conditioning 
AMRAP 16min  
9 Toes To Bar 
15 Push Ups 
21 Double Unders 

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Strength 
Bear Complex 
4X7reps 

Conditioning 
21-15-9 
Ring Dips 
GHD Sit Ups 
Sumo DeadLift HP 

Tabata Static 
Pull ups

פרטים

נכתב על ידי Pasha

Part 1 - WeigthLifting 
Clean & Jerk 
5 Sets Of 3 Reps 80-85% From RM1

Part 2 - Conditioning 
400m RUN
600m ROW 
400m RUN
600m ROW 

Part 3 - STATIC
4 Round 
Hold 30sec Hand Stand 
Hold 30sec L-Sit 
Hold 30sec Goblet Squat 
Hold 30sec Superman