Strength 
8 EMOM
3-rep Pause Strict Shoulder Press (2-3 second pause at bottom)
*Build up to a Heavy 3-rep

WOD
“2 Kişilik Takım Antrenmanı”
“I Go You Go”
15:00 AMRAP
30 Double Unders
8 Power Snatch 40/25 kg (S1: 30/20 kg – S2: 20/15 kg – S3: Dumbbell Snatch)

Acc:

2 Sets: (For Quality)

10 DB Biceps Curls @light

10 DB Bicep Curls @moderate

10 DB Bicep Curls @heavy

10 DB Bicep Curls @moderate

10 DB Bicep Curls @light

Rest 2 Minutes

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Gymnastics Class

Strenght

6 EMOM

8 Barbell bent over row

6 EMOM

8 Barbell floor press

Teams of 2

7 AMRAP

Athlete 1: 5 Muscle ups + 8 Chin ups

Athlete 2: Max banded face pull

2 min. rest

7 AMRAP

Athlete 1: 10 Handstand shoulders tap + 10 paralette push ups

Athlete 2: Max parallel bar dips

2 min. rest

7 AMRAP

Athlete 1: 10 Toes to bar + 10 superman

Athlete 2: Max hollow rocks

2 min. rest