A. Teknik, 10 min.
Tireflip, Farmers carry 10min
Dela gruppen i två.
B. Styrkedel: 15 min
TGU: 12rep alternating arm
Then:
Superset
Axelpress 5×5@75-80%
Bent over row: 5×8@70-75%
C. Metcon: Chipper TC 22min
50 KB swing 24/16kg
400 m Run
40 KB hang c & j 24/16kg
400 m Run
30 Ohsquat 40/30kg
400 m Run
20 Powersnatch 40/30kg
400 m run
10 Tireflip
400 m run
RX+: 50/35kg , KB: 32/24k