00.00-18.00

- Knebøy 5 x 5 (+ oppv.)

Pause

- Pullups 5-8 x 5 (+oppv.)

Pause

18.00-32.00

- RDL paused 8 x 3 (+ oppv.)

Pause

- BB Shoulderpress 5-7 x 3 (+oppv.)

Pause

32.00-40.00, 8 min AMRAP

- 8+8 DB Backwards lunges

- 10 Inverted rows