A. Styrka, 40 min
Frontsquat 3×15 @60%
Shoulderpress 4×6 @75%
Benchpress with DB 4×8@65-70%
Bicepscurl 5×6@70%
Strict Pullup 20-30 st divided anyhow

Anytime during session divided anyhow: 24 Ring rollout

B. Metcon, TC 5 min
40 Thrusters 20/15 kg
20 Burpee
100 D.U

Strongman

A. Alt EMOM30
5/5 Bulgarian split squat, pick load
20 russian twist, pick load
6 double DB/KB pause front squats (3 sek)
5-10 feet elevated push up
3 heavy deadlift (AHAP, bygg upp varje varv)
Vila

B. 100 KB snatch into lunge for time, TC 10 min