A) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets)

6-8 Back Squat ( (%65-70) + 30 sn Wall Sit Hold

B) Her 2 Dakika içinde 8 Dakika Boyunca (4 Sets)

6-8 Front Squat (%60-65) + 3R+3L Dumbbell Suitcase High Box Step Up (Step down)

C) METCON

C1) 6 DK AMRAP

12 Wall Ball Shot (9/6kg) + 8 T2B

2 DK Dinlen

C2) 6 DK AMRAP

8 Dual Dumbbell Power Clean (2x 20/12.5kg) + 12 High Box Jump Over (75/60cm)