W.O.D.:
Strength: 5 sets: every set in 2: 30min.
İncl.Bench Press 10-12 reps (RPE-7.5)
Str.Chin Ups 6-8reps
Middle Work: 3 sets:
- Plate Front Raises 12 reps
- Split Squat Jump 8+8reps
- Single Arm Ring Row Hold R20 +L20sec.
METCON: Team of 2: 10 set:
every set in 1:30min/ 1 :00min. rest
12 Thrusters (40/25kg)
12 Bar face Burpees.