Styrka

a1.
6 set:  front squats

4 *2 set – ca 70%
3 *2 set – ca 75%
2 *2 set – ca 80%

a2.
6 set: 5/5 half turkish get-ups

Metcon

4 min on/2 min off *4 set

Alternerna mellan

1.
4 slamball over shoulders
8 burpees
12 box jumps step down

2.
4 bear hug squats
8 burpees
12 push-ups