Opvarmning
4 runder:
- 50 sjip
- 50 m løb m. zig-zag
- 10 Mountainclimber
- 5 Push-ups
- 3 kolbøtter / rullefald
WOD
21 – 15 – 9 eller 20 – 15 – 5 eller 15 – 10 – 5
- K2E i ringe
- Muscle-up i ringe
- Sit-ups i dæk m. med.ball thruster
- KB Sit-ups
- KB swing
- KB Straddle jump
- Keglesprint 4kant
- Wall-Ball
- KB deadlift
- Mountain climber
AbbDomination
- 20 reverse crunch
- 20 Toe touches
- 30 sek. planke
Cooldown / stræk