16 EMOM:
- 8-10 Bench Press (%60-70)
- 60m Dumbbells Farmers Carry (2x 30/25 kg)
- 15-20 Wall Ball Shots
- 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:
- 30-45sec Goblet Loaded Wall-Sit Hold
*use a 24/16 kg kettlebell or lower - 30-45sec Back to Wall Handstand Hold
- 30-45sec Weighted Plank Hold
*use a 25/20 kg plate or lower