BAS-WOD

Styrka

a1.
10-12 alternating kb presses (ahafa)

a2.
12-16 gorilla rows (ahafa)

Metcon

4 rounds for time

400 m run
20 dumbbell power snatches
20 burpees to target

WOD

Styrka/Teknik

15-20 min – bygg vikten i komplexet

1 strict press + 1 push press + 1 push jerk

Metcon

For time

100 double unders/200 single unders
50 hspu/pike push-ups/push-ups
40 toes-to-bar/beat swings
30 power jerks (max 70/50 kg)
30 front rack reverse lunges (max 70/50 kg)

Time cap: 16 min