Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5
Markløft: 5x8 105kg, 110kg
HSPU 100 10x10-15
Håndstående
Rounds 12
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)
DB snatch 5x 8+8 20kg, 22kg
DB oh lunges 5x 10+10m 18kg, 20kg
(1) Russisk twist: 5x20
(2) Butterfly situps: 5x20
Sidehev: 8x15+15 25kg
Crunch i kabel: 8x15
Dips 6x15
