Strength: Her 1:30 içinde 6:00 boyunca (4 Sets)

10-12 Supp. Grip Barbell Rows (RPE-7.5)

10R +10L  Single Arm Ring Rows 

Team of 2 

A) 12 DK AMRAP

30 Dual DB Box Step Ups (2x 22,5/12,5 kg – 60/50 cm)

20 Dual Dumbbell Hang Power Cleans & Jerks (2x 22,5/12,5 kg)

10 Burpee Pull Ups

*Switch every 5 reps.

Rest 4-Minutes

B) 12 DK AMRAP

30 Box Jump Overs (60/50 cm)

20 Wall Ball Shots (9/6 kg)

10  Wall Walks(24/16 kg)

*Switch every 5 reps.

STRENGTH CLASS

Deadlift
%70 6×4

Pendlay Row
%70 3×8

3×12 Superset
Incline Bench Press
Chest Supp. DB Row

3×12 Superset
Cuban Press
Banded Seated Row