A. Styrka, 45 min 
Snatch grip deadlift 4×6+6 @70-75%
Ringdips 4×6-10
Seated DB press 4×6+6@75%
Bicepscurl 4×10@65%
OH-squat 4×8@65%

Anytime during session divided anyhow: 50 Hollow rock, 25 Ring rollout

B) Metcon, teams of 2, TC 6 min
12 GTOH 50/35 kg
12 Sync lateral burpee over bar
12 GTOH 60/42,5 kg
12 Sync lateral burpee over bar

Rx+: 70/50, 80/55 kg