Upphitun
1,2,3,4,5
Devil press
Db Hang clean and jerk
Db Hang snatch
Db front squat
Wod
500m róður
5 Devil press
400m róður
5 Db Hang clean and jerk
300m róður
5 Db Hang snatch
200m róður
5 Db front squat
100m róður
5 Db man makers
Enda á 20 cal assault bike
20 mín þak
⁃ Safna 2 mín hollow Hold
⁃ Safna 2 mín Súperman