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A: 3 rounds of: 30 Back Squats, 60 kg 10 Ring Dips B: Fight Gone Bad: Wall Ball 10 kg Sumo Deadlift High Pull 35 kg Box Jump 24 in Push Press 35 kg 10 Meter Shuttle Run Rest 1 min

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Bear complex 7 set, 5, repetisjoner: Power clean Frontsquat push press back squat push press Straff: 10 burpees for å slippe stangen.  

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A. Styrke: 3 runder  10 med ball squat 10 ring rows hvile 2 min B. AMRAP 10 min 20 mountain climbers 15 DU/30 Enkelthopp 10 situps 5 Box jumps/step ups