Upphitun:
10 wall ball 4kg
10 Kb snatch 10kg
10 upphyfingar sveiflur
10 power clean and jerk
Styrkur:
Finna 1 rep MAX
Shoulderpress
Push press
Push jerk
4 mín Amrap
3-6-9-12-15-18……
Power clean and jerk 55/40kg
Kassahopp
Hvíla í 3 mín
4 mín Amrap
6 upphyfingar/sveiflur
12 kb snatch 16/12kg
12 wall ball 9/6kg