BAS-WOD

Styrka

a1.
5 set: 8-12 dual dumbbell seated presses

a2.
5 set: 12-16 active gorilla rows 12-16

Metcon

16 min amrap

12 reverse lunges
16 dumbbell deadlifts
12 air squats
8 dumbbell push presses

WOD

Styrka

e3min *5 set

4-6reps strict presses
max rep diamond push-ups/kneeling
max rep strict supinated pull-ups/banded pull-ups

Metcon

3 set – For time

25 thrusters (@medel – max 42.5/30 kg)
20 bar facing burpees
200 m run
2 min vila

Time cap: 18 min (ink. vila)