A: Oppvarming:
2 Runder
15 dislocates
10 PVC press bak nakke
15 mountain climbers

2 runder YTWL
5 reps i hver posisjon. Bruk 1,25 eller 2,5kg

B: Styrke
EMOM 10:
3 Push-jerk/push-press @60-70%

D: Metcon
5 Runder
1 Rope climb
10 Toes-to-bar
5 Chest to bar/pull-up
10 Shoulder-to-overhead (50/35kg)

Timecap 20 min