Warmup

• 5 x 5 burpees med dyregang ind i mellem.
• Mobilitet med stick

Strength – Benchpress

• 3 x 5  reps indtil 90% af 5RM.
• Pause i 2 min
• Derefter 3 x 5 reps som dropset

WOD – AMRAP 20 MIN, One Arm Farmers Walk (suitcase walk)

Buy in: 10 burpee box jump

• 1 x Suitcase walk, 200m 24/16
• 10 Pull ups
• 10 T2R
• 10 Thruster 40/30

Buy a break: 3 burpee giver 1 min pause

Bonus Workout – Abs 

2 runder med 20/10 af:

• Starfish Crunch
• Side Plank Raises
• V situps
• Roman twist

Cooldown / stretch