Fördela fritt under passet: 30 Superman i ringar 

A. Styrka 
Axelpress 4×8 @70-75%%
Deadlift 4×10 @60-65%
Barbell row 4×8
Bicepscurl 4×8
KB Bottom up press 4×6+6

B. Metcon
800 m Run for time

Strongman

A. Alt EMOM30
7-10 push ups
14 KB snatch 24/16 kg
3/3 DB press, AHAP
12 alt plate OH lunges
3 DL + 3 HPC + 3 FS, AHAP
Vila

B. 150 goblet squats 24/16 kg

Every minute starting at 0:00 do 5 burpees.