Strength: Front Squat

EMOM: 9 Min.

12 Reps Front Squat with %50 of 1RM

10 Reps Front Squat with %60 of 1RM

6   Reps Front Squat with %70 of 1RM

4   Reps Front Squat with %80 of 1RM

2   Reps Front Squat with %90 of 1RM

4   Reps Front Squat with %80 of 1RM

6   Reps Front Squat with %70 of 1RM

10 Reps Front Squat with %60 of 1RM

12 Reps Front Squat with %50 of 1RM

WOD: 21-18-15-12-9-6-3 Reps of

Power Cleans (55/35)

Hand Release Push ups

WOD: AMRAP 15 Min.

8   Pull-ups

10 Burpees

12 Box Jump Overs

CORE:4 Rounds for Time

12 Toes to Bars

16 Kettlebell Russian Twists

45 Second plank after every round

Strength:

Clean and Jerk

5-5-3-3-2-2-2-1-1 

MetCon:

12min Amrap

5 Deadlift 80/60

10 Ring Dips

15 Double Under

WOD:

6 Rounds For Time
10 Bench Press (60/40)
200m Run
10 One Am Alternating Dumbbell Snatch

Core:

5 Rounds
30 sec Reverse Plank

Skill:

Clean and Split Jerk

MetCon

15min EMOM:

Min1: 8 Thruster 40/30

Min2: 30 Double Under

Min3: 10 İnverted Row

MetCon

3-6-9-12-15-18-21...

Cal Row

Burpee

CORE:

5x1 min Plank

Strength:

EMOM:8min

10 Back Squats

WOD:

5 Rounds For Time
6 Power Snatches (40/30)
9 Overhead Squats (40/30)