A. Styrkedel: 10 min
Superset: 4 set
6 Strikta pullups(vikta upp vid behov)
8 Double DB Shoulderpress
Vila 1 min mellan set
B. Alt EMOM16
12 DB PSnatch 22,5/15 kg
10 RingPushups
10 Double KB swing
6 Hang Power Clean 60% 1RM
C. Metcon, AMRAP16, in team of 2
30 Ringdip
30 Pullups
20 DoubleKB pushpress 24/16
20 KB Snatch 24/16
10 Sync T2B
10 Tireflip
400 m run (tillsammans)