A) 10 DK EMOM
- 6-8 Strict Tempo HSPU (32×2)
- 30-45 sn Max KB Swing (Hafif-orta ağırlık)
B) 20 DK EMOM
- 4-6 Wall Walk
- 30-45 sn Banded Pull Apart
- 6-8 Hang Power Clean and Jerk (50/35kg)
- 30-45 sn Max Seated Double DB Arnold Press
- Rest
C) 8 DK EMOM
- 30-45 sn Dynamic Plank
- 30-45 sn Side Plank (R)
- 30-45 sn Dynamic Plank
- 30-45 sn Side Plank (L)