Her 2 dk. İçinde 10 dk. Boyunca
3 Push Press + 2 Push Jerk + 1 Split Jerk (1 maks. push press’in %70-75’i)
8 dk. EMOM
3 Shoulder Press(%60-65)
12 dk. Amrap
35 Double Under
6 Hand Stand Push-Up
8 KB Amerikan Swing(32-12kg)
5 Set
60-45 sn. Plank(dirseklerde)
30-15 sn. Dinlen