4 Set (Warm up)
30 saniye Hand Stand Hold (S1:Face to Wall Handstand Hold / S2: 5-3 Burpee Wall Walk)
15 saniye dinlen

For Time (8min Time Cap)
60 Hand-Stand Push-Up (S1: 60 Pike Pushups/ S2: 60 Feet elevated pushups/ S3: 80 Pushups)

10 min EMOM
1.min: 6-4 tekrar Tempo Back Squat (31×1)(%70-65)
2.min: 16-12 Jumping Lunge

24 min EMOM
1.min: 10-15 cal. Ergo
2.min: 10-15 KB Goblet Squat (32kg-8 kg)
3.min: 10-15 Burpee (no jump)
4.min: 45-30 sn Plank