A) 8 Dakika içinde

20 Behind The Neck Shoulder Press (30/15 kg)
20 Shoulder Press (30/15 kg)
20 Barbell Z-Press (30/15kg)

B) 16 DK EMOM

1. 8-12 Chest to Bar Pull Up
2. 10-12 Strict HSPU
3. 250m Row/Ski
4. Rest

C) 8 DK AMRAP

6R/6L Hang DB Snatch (30/20kg)

6 Burpee Lateral Jump

6R/6L Hang DB C&J

6 Burpee Lateral Jump

D) 4 Set
15 DB Lateral Raise(Çift)
15 DB Front Raise(Çift)