20min EMOM
1. 8 Floor Barbell Bench Press (%60-65)

2. 8 Sağ- 8 Sol Dumbell Renegade Row

3. 40 Double Unders (S1: 80 Single Unders, S2: 80 Jumping Taps)

*Double Under yapabilen sayıdan bağımsız yapabildiği kadar yapacak!

4. 40sec Side Plank (20sec R / 20sec L)

5 dakika dinlen;

16min EMOM

1. 16-12 Headcutters (24-8 kg)
2. 16-12 Upright row with kb/db (24-8kg)
3. 12 Box Jump Over No Touch (S1: Scale with plate, S2: Jumping Squat)
4. Rest

5min AMRAP

Max. V-Up (S1: Thuckup)