Isınma
500 m row/ski
15 Up Down
20 m bear walk
15 squat
10 strict burpee(push-up ile birlikte)
10 min amrap
5 pull-up
10 push-up
15 squat
2 min rest
8 min. amrap
15 pull-up
30 push-up
60 squat
2 min. rest
6 min. amrap
5 pull-up
10 push-up
15 squat
Finişör
3 round for time
30 v sit-up
30 superman