W.O.D.:

Gymnastic Emom: 12min.

1. Tall Kneeling KB Twist R8+L8
2. Ring Plank Hold Shoulder Taps 10 ( Weig. Plank SH. Taps)
3. Sit Ups to Wall balls 10
4. Foot Elv. Short P-Bar Push Ups ( defic. Push Ups)

Metcon: (1:1) 6 Rounds

2min. Work/ 2min. Rest

Dual KB or DB (20/16kg)

10 Deadlifts

6 Hang Clean

4 Jerks

İn The Rem.Time: Max. reps MU/Chest2B Pull Ups

Strength Class

Deficit Deadlift

%65 2×8

%75 2×6

%85 2×4

Overhead Press

%55 2×12

%65 2×10

%70 2×8

2×12 Superset

Half Kneeling Single Arm Arnold Press

Seated Banded Latt Pulldown

2×12 Superset

Dragon Fly

Bench Crunch