Küçük ısıtıcı
3 round
150 m koş
8-12 toes2ring
2 wall climb
10 min. amrap
20 jumping squat
10 high jump(dizleri çek yukarı)
8 hspu(20-30 sec. handstand hold)
24 min. emom
1 st 12 deadlift(%35-40 of 1rm deadlift)
2 nd 15-20 box jump
3 rd 10-15 toes2bar
4 th 30-40 sec. squat hold