Fördela fritt under passet: 30 Superman i ringar 

A. Styrka 
Axelpress 4×8 @70-75%%
Deadlift 4×10 @60-65%
Sälrodd: 4×8
Bicepscurl 4×8
KB Bottoms up press 4×6+6

B. Metcon
800 m Run for time

Strongman

A. Alt EMOM30
20 russian KB-swing 32/24 kg
1 DB Complex @ 2 x (5 DB hang clean + 3 DB front squat + 2 DB STOH) 22.5/15 kg
5-10 ring push up
6 Backrack reverse lunges, AHAP
Vila

B. 300 airsquats for time, TC 10 min