A) Her 2 Dakika içinde 12 Dakika Boyunca

6 Front Squat (%75) + 30-45 sn Wall Sit

B) METCON 

3 SETS

AMRAP 4 DK:
8 Dual Dumbbell Push Jerks
8 Dual Dumbbell Hang Power Cleans
8 Dual Dumbbell Front Rack Squat
30 Double Unders 

Dinlen 4 Dk

Dumbbells: 22.5/15kg