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