Warm up : 15 min time cap.

50 Scapular Pull-Up
50 Plank March
50 Negative Pushup
50 Barbell Biceps Curl (Boş barbell)
50 Bradford Press (Boş barbell)
50 Meters Bear Walk

12 min time cap. (For time)
150 Alt. Dumbell/KB Snatch (22.5-15 kg)
If you break, 8 Burpees

(write your score and weight on the board!)

16 min EMOM

1. 30 sec Max Shoulder Press (40-15kg)
2. 30 sec Max. Ergo
3. 30 sec Max. Alt. V-Up
4. 30 sec Max. Strict Pullup