A) 3 Dakika İçinde 12 Dakika Boyunca
3 Shoulder Press + 6 Push Press + 9 Push Jerk (1RM Shoulder Press %60)

B) 20 DK EMOM

1. 20-15 KB Amerikan Swing (24-8kg)
2. 16-12 Box Step Over DB Back Rack (20-12.5kg)
3. 16-12 Hand Stand Pushup
4. Dinlen