A) 8 DK EMOM

6 Tempo Strict Shoulder Press (%50-55) (1131)

B1) 8 DK AMRAP

8 Dual Dumbbell Push Press (Rx; 2x 25/15kg)

4 Muscle Up / 6 Chest to Bar Pull Up (Scale w/ 6 Pull Up // 8 Banded Pull Up // 12 Ring Row)

4 DK REST

B2) 8 DK AMRAP

8 Handstand Push Up (Scale w/12 Push Up)

12 American Kettlebell Swing (24/16kg)

C) 3 Sets

15 Banded Front Raise + 12 Dumbbell Lateral Raise (hafif kilo)

Rest 2 min btw sets!