Warm up; 5×5 SOTS Press (20-15-8 kg)

A) 1 RM Shoulder Press (8 Dk Time Cap.)

No rest;

B) 1 RM Push Press (6 Dk Time Cap.)

C) 16 DK EMOM

1. 30′ Max. Ring Dips or Paralel Bar Dips
2. 30′ Max. Strict Pull-up or Australian Pull-up
3. 30′ Max. Deficit Pushup
4. 30′ Max. Barbell Up-Right Row (20-8kg)

D) 6 DK EMOM
7-10 Strict Toes2Bar