A) 10 Dakika Time Cap. (IGYG)
20-15-15-10-10-10
Deadlift (%30-45)

B) 24 DK EMOM

1. 45-30″ Wall Sit
2. 8-12 Burpee
3. 30-20″ Supinated Pull-Up Hold (S1: Parallel Bar Australian Row Supinated Hold)
4. 250-200m Ergo

C) Toplam 3 Dakika Hollow Hold; ( 4 Dakika Cap.)
Maksimum Hollow Hold, bırakınca 5 Hollow Rock