00.00-17.00

- Squats 5 x 4 (+ oppv.)

Pause

- Pullups 5 sec exentric 4-6 x 4 (+oppv.)

Pause

17.00-30.00

- Deadlift 5 sec exentric 6-8 x 3 (+ oppv.)

Pause

- Ring dips 6-8 x 3 (+oppv.)

Pause

AMRAP 30.00-40.00

20 Steps Walking lunges 2DB  

10 Lying legraise side to side

10 BB Power cleans