A) Styrka, 40 min 
Shoulderpress 4×6 @70-75%
Sealrow 4×10 @60%
DB row on bench 4×6+6@75%
Bicepscurl 4×10@65%

Anytime during session divided anyhow: 100 Hollowrock

B) Metcon: For time TC 8 min
20 Cal skierg
20 Squatclean 60/42,5kg
400m run
Rx+ 80/60 kg