A. Stab. Alt. EMOM10
Min 1: 8-12 V-Ups
Min 2: 4 Double KB-swing + 25 sek Frontrack hold
B. Styrka, 22 min
5×6 Tempo frontsquats @60-70%
3 sek down, 1 sek paus, snabbt upp.
4×6 Segmented Deadlift @60-75%
2 sek paus, strax under knä.
C. Metcon
3 RFT, TC 16 min
16 Single arm DB thruster 22,5/15 kg
10 Burpee box jump over
16 Hang power snatch 22,5/15 kg
10 DB-goblet squat 22,5/15 kg
16 Cal skierg
10 Single arm Devilspress 22,5/15 kg