Strength

12 EMOM

1. 10 Plate Deficit Push Up + 8 Diamond Push Up + 6 Hand Release Push Up
2. 5-7 Deadlift (%75) (Tempo Eccentric)

*Push-Up yapmakta zorluk yaşıyorsanız, diz destekli 8 Plate Deficit + 8 Hand Release yapabilirsiniz.

METCON

10 Rounds For Time: 18′ Cap
10 Toes to Bar (S1; 12 K2 Elbows – S2; 12 K2 Chest – S3; 14 V-Up or Tuck Up)
10 Air Squat
10 American Kettlebell Swing