A. Styrka 26 min 
4 Superset
3 Strict CTB + 6-10 strict Pullup
6/6 Bottoms up KB-press

4 x 8 Shoulderpress
4 x 10 Bent over row

Alt EMOM8
1.8-12 T2B + 8 sek Hanging hollow
2. 8 V-ups + 8 Situps

B. Metcon, 
AMRAP16
800 m Run
16 Ringdips
16 DB hang Clean and jerk 22.5/15 kg