A) Her 5 Dakika içinde 10 Dakika Boyunca

90sn Wall Sit
30sn Max Air Squat
60sn Wall Sit
10 Air Squat

Rest 5 minutes

B) METCON

2 Kişilik Takım Antrenmanı

AMRAP 9:
90 Wall-Ball Shots (9/6 kg)
30 Bar Muscle Ups (S1; 40 C2B Pull Up / S2; 50 Burpee Pull Up / S3; 60 Ring Row)

Rest 3 minutes

AMRAP 9:
50 Handstand Push Ups (S1; 80 Hand Release Push Up)
80 Box Jump Overs (60/50 cm)