Strength: 4 sets: every set in 2:30min.

İnc.Bench Press 8 (RPE-7)

Dual KB Alt.Gorilla Rows 16-20 (RPE-7)

Acc.Work: 3 sets: Cap. 10min.

12R +12L Supp.Grip Banded Pull Appart

12 Push Ups

Metcon: Team of 2:

200 DU/ 400 SU

100 Wall balls (9/6kg)

30 HandStand Push Ups (S1: Box Asst./ S2:Hand Rel.Push Ups)

Gymnastics Class

16 EMOM
3 Rope Climb
12 Pike Push Up
12 Toes to Bar
40 Double Under

Rest.

16 EMOM
5 Muscle Up
12 Deficit Push Up
15 Hollow Rock
4 Wall Walk