A) Gymnastics

8 DK EMOM

1. 4-8 Tempo Wide Grip Strict Pull Up (11×3)
2. 8-12 Tempo Deficit Push Up (31×2)
3. 5-8 Tempo Chin Up (11×3)
4. 8-12 Tempo Dips (32×2)

B) 24 DK EMOM

1. 8R/8L One Arm DB Glute Bridge Floor Press (Choose heavy)
2. 12/8 Cal Row/Ski
3. 30-45 sn Plank
4. 8-12 Barbell Bent Over Row (60/40/20kg)
5. 20-24 Alt. Legs Reverse Lunge
6. Dinlen

C) 6 DK AMRAP

Max Russian Twist,

Her kırıldığında 10 Hollow Rock + 10 Alt. V-up