20 min EMOM

1. 12-8 Bench Press (%70-75)

2. 12-8 Right 12-8 Left One Arm Dumbell Floor Press (Kalça Köprü Pozisyonunda)

3. 45 Sec. Ergo

4. 20-12 Ring Face Pull (Scale with banded face pull)

5. Rest

15 min AMRAP

15 Kettlebell Russian Swing (32-8kg)

15 V-up

8 KB Head-Cutters

(Kettlebell ağırlığını ve skorunu tahtaya not et!)

10 min time cap.

5 Sets

9 Right – 9 Left Hang Dumbell / Kettlebell Clean

9 Right – 9 Left Dumbell/ Kettlebell Row

9 Right – 9 Left Dumbell/Kettlebell Push-Press