A) SKILL WORK
6 EMOM
10 MedBall Beat Swing @ 6/4Kg
10 Beat Swing (bodyweight)
Her 2:00 İçinde 6 Dakika Boyunca (3 Sets)
3-4 Bar Muscle Ups (S1: 6 Kipping Pull Ups / S2: Jumping Pull Ups)
B) STRENGTH
Her 1:30 İçinde 9 Dakika Boyunca ( 6 Sets)
3×3 Back Squat @RPE 8.5
3×5 Back Squat @RPE 8
C)WOD
3 ROUNDS
2:00 AMRAP / 2:00 REST
5 Shoulder To Overhead (50/35KG)
10 Kb Swings (24/16Kg)
5 HSPU (S1: 3HSPU) (S2: 10 HR PushUps)