A) SKILL WORK
10 EMOM
1st: 30 Sec Ergo
2nd: 1-4 Bar Muscle Ups (3-6 Chest To Bar Pull Ups / 4-8 Jumping Pull Ups)
B) STRENGTH
Her 2:00 İçinde 8 Dakika Boyunca (4 Sets)
5 Back Squat @RPE7
C)WOD
14 AMRAP
12 Single Arm Dumbell Overhead Reverse Lunges (20/15Kg – 17.5/12.5Kg – 15/10Kg)
21-15-9-9-15-21
Pull Ups (S1: Ring Row)
In the remaining time max reps Single DB Push Press
D) CORE WORK
2-3 SETS
30 sec Weighted Plank
15 Hollow Rock
30 Alt V-Ups
-rest 1 min between rest-