Warmup
12min ~EMOM
45 secs – Push-ups i ringe 15 secs rest
45 secs – MedBall situps 15 secs rest
45 secs – DU / SU 15 secs rest
45 secs – Air squats 15 secs rest
Styrke – EMOM 5 min
- 5 Burpees
Skill
- KB / DB / BB Push press
Wod – 8 min timecap
21-15-9
- KB / DB / BB Push press
- Cal Assault bike
6 min timecap
18-15-12
- T2B/ K2E
- Wall balls 9/6 kg
4 min timecap
15-10-5
- KB Swing
- Front squat