Warmup

12min ~EMOM
45 secs – Push-ups i ringe 15 secs rest
45 secs – MedBall situps 15 secs rest
45 secs – DU 15 secs rest
45 secs – Air squats 15 secs rest

Styrke – EMOM 10 min 

• 5 Burpees

Skill

• Hang power clean

Wod – 8 min timecap

21-15-9

• Push press 45/30 kg
• Cal Assault bike

6 min timecap

18-15-12

• T2B/ K2E
• Wall balls 9/6 kg

4 min timecap

15-10-5

• Hang power Clean 45/30 kg
• Front squat 45/30 kg