A) 8 DK EMOM
3 Tempo Push Press (31×1) (%60-65)
B) METCON
2 Set
B1) 3 DK AMRAP
6 Box Jump Over (60/50cm)
6/6 Single Arm DB Hang Snatch (25/15kg)
1 Dakika Dinlen
B2) 3 DK AMRAP
Broad Jump Plate to Plate (1.5m)
1 Dakika Dinlen
B3) 3 DK AMRAP
12 Wall Ball (9/6kg)
12 Cal Row or SkiErg
1 Dakika Dinlen
C) Core; 4 DK AMRAP
Max Alt. V-Up