16 EMOM:

1. 8-10 Bench Press (%60-70)
2. 60m Dumbbells Farmers Carry (2x 30/25 kg)
3. 15-20 Wall Ball Shots
4. 30-45sec Kettlebell Front Rack Hold (2x 24/16 kg)

WOD

7 AMRAP:

4-8-12-16-…

Alt. Dumbbell Clean&Jerk

DB Goblet Squat

Rx; 22,5/15 kg

9 EMOM:

1. 30-45sec Goblet Loaded Wall-Sit Hold
   *use a 24/16 kg kettlebell or lower
2. 30-45sec Back to Wall Handstand Hold
3. 30-45sec Weighted Plank Hold
   *use a 25/20 kg plate or lower