10min EMOM
3 Tempo Back Squat(%65-70)
(31×1)

10min EMOM
3-5 Ring Muscle-Up veya Bar Muscle-Up

(S1: Box assisted muscle up, S2: Seated muscle ups feet up and feet on ground)

14min AMRAP
16 Goblet Walking Lunge(32-16 kg)
8 Strict Hand-Stand Push-Up (S1: 8 Burpee Wall Walk, S2: 12 Pike Pushup Scale Options)
4 Strict Pull-Up (S1: 8 Australian Pullup)

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1 dakika dinlen ve beklemeden;
5 dk. maksimum tekrar burpee no jump