500 m rodd 1:54
Knäböj
5 x 50, 60, 70, 80, 90 kg
3 x 100 kg
Hang squat snatch
2 x 30, 40, 40 kg
Hang power snatch
2 x 45, 50, 55 kg
CTB weighted supinated
3 x 0, 5, 10, 15, 20, 25 kg

Wod 3x5 min med 3 min vila mellan
5 thrusters 35 kg
5 CTB
5 burpees

Resultat, 50, 52, 47 reps

GHD situps weighted
8 x 0, 5, 10 kg