Warmup

Styrke

1-arm kb row 3×8+8 – afsæt 15 min

Skill

Kipping Pull ups

Wod – Emom 10 min

• 5 Pull ups
• 10 Push ups
• 15 Air squat

4 Rounds – You go I go

Biceps

• 15 ring rows
• 30 arms only pulls on rower

Triceps

• 15 DB pushups
• 7 cal arms only AB