A. Styrkedel: 10min
Superset: 4 set
6 Strikta pullups (vikta upp vid behov)
8 Double DB Shoulderpress
Vila 1 min mellan superseten.
B. Alt EMOM16
12 DB Power Snatch 22,5/15 kg
10 Ring Pushups
10 Double KB swing
6 Hang Power Clean 60% 1RM
C. Metcon: Teams of 2
AMRAP16
30 Ringdip
30 Pullups
20 Double KB pushpress 24/16
20 KB Snatch 24/16
10 Sync t2B
10 Tireflip
400 m run (båda springer)