A) Stab. Alt. EMOM10
Min 1: 5 Double KB frontrack tempo squats, 3 sek down, 1 sek upp
Min 2: 4+4 KB windmill
B) Styrka, 22 min
4×8 Backsquat @70%
4×5+5 Backrack reverse lunge @70%
3×10 Romanian Deadlift @65-70%
C) Metcon AMRAP16
100 D.U
20 V-Ups
20 Burpee
20 DB power snatch 22,5/15 kg