W2D6

8 EMOM
Odd: 75 m Shuttle Run (10x 7,5 m)
Even: 15/12 Cal Row & Ski Ergo – 18/14 Cal Bike & Airdyne

2′ Rest

8 EMOM
Odd: 12 Dual Dumbbell Push Jerk (RPE 5-6)
Even: 18 American KB Swings (24/16 kg)

2′ Rest

8 EMOM
Odd: 3 Legless Rope Climb (S1; 3-5 Rope Climb / S2: 6-10 Chin Up)
Even: 18 Wall-Balls

•Shuttle Run: Her dönüşte, geri dönmeden önce her iki ayakta işaretli çizgiyi geçmeli ve en az bir el de işaretli çizgiyi geçip yere değmelidir.

Accessory Work
“with an empty barbell (20/15 kg)
2-3 Sets
20 Barbell Good Mornings
20 Standing Barbell Shoulder Presses
20 Bent Over Barbell Rows
20 Standing Barbell OH Tricep Extension
(rest 1-2 minutes between sets)