A1. Shoulder Press 4 x 6-8

6-8 Shoulder Press
6-8 Shoulder Press
6-8 Shoulder Press
6-8 Shoulder Press

3 sec ecc.

A2. Kettlebell Gorilla Row 4 x 10-14

10-14 Kettlebell Gorilla Row
10-14 Kettlebell Gorilla Row
10-14 Kettlebell Gorilla Row
10-14 Kettlebell Gorilla Row

each side, not alt.

B. WOD

Every 3 Minutes for 15 min
16 DB Goblesquat
8-10 DB Snaches (each side)
10 KB Swings
3-6 Burpees

Finish sub 2:00 mich

A1. Goblet Squat 4 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

A2. Supinated Pull-Up 4 x 3-6

3-6 Supinated Pull-Up
3-6 Supinated Pull-Up
3-6 Supinated Pull-Up
3-6 Supinated Pull-Up

B. Metcon

7min AMRAP
15 russ. KBS
10 Push ups

C. Accessories

3 sets of:
8-15 swiss ball crunches
10-15 DB-Sidebents (each side)