İsometric Strength
4 Round
20 Sec:Singel Leg Wall Sit Hold(R)
20 Sec:Singel Leg Wall Sit Hold(L)
20 Sec:Singel Leg Knee-Up High Plank Hold(R)
20 Sec:Singel Leg Knee-Up High Plank Hold(L)
40 Sec:Rest
-Then-
Strength&Conditioning
Every 4:30  Min For 27 Min(6R)
5 Ring Muscle-Ups Or Bar Muscle-Ups
7 Front Squat(60Kg-40Kg)
9 Burpees Lateral Jump
11 Deadlifts(60Kg-40Kg)
“Scaling”
5 C2Bar Pull-Up+5 Push-Ups