A. Teknik, 12 min
Dela gruppen i 2
1. Teknik Rope climb
2. EMOM6
5 Double KB swing, 15 sek frontrack hold.
B. Styrka, 10 min
Superset
Viktade pullups 5 x 5
Bottoms up KB press 5 x 4/4
C. Alt. EMOM20
1 Ropeclimb + 8 push ups
12 DB clean 22,5/15 kg
8 Strict press 60-70%
8 Strict toes to bar
12 Burpees
D. Sprint Metcon, TC 6 min
20 Pullups
200 D.U
20 Toes to bar