A. 40 min
Styrka
Benchpress 4×6 @70-75%
Sealrow 4×10 @60%
DB row on bench 4×6+6@75%
Bicepscurl 4×10@65%

Anytime during session divided anyhow: 100 Hollowrock

B. Metcon, TC 7 min
100 D.U
50 Thruster 20/15 kg
25 Boxjump