A) 10 DK EMOM

1. 6-8 Strict Tempo HSPU (32×2)
2. 30-45 sn Max KB Swing (Hafif-orta ağırlık)

B) 20 DK EMOM

1. 4-6 Wall Walk
2. 30-45 sn Banded Pull Apart
3. 6-8 Hang Power Clean and Jerk (50/35kg)
4. 30-45 sn Max Seated Double DB Arnold Press
5. Rest

C) 8 DK EMOM

1. 30-45 sn Dynamic Plank
2. 30-45 sn Side Plank (R)
3. 30-45 sn Dynamic Plank
4. 30-45 sn Side Plank (L)