A. Frontsquat @ 20×1 3-3-2-2-1reps
*build per set

B1. Deathmarch 14steps 3set

B2. Pull up or ring row @ 20×1 4-5reps 3 set

C. “Body weight madness”
5 varv av:
10 pushups
15 situps
20 air squats

OPTIONAL
Skill of the week – Toes to bar/ knees to elbow / hanging knee lifts
Spend 10 minutes practise the movement, aim for 2-3 reps at the time
rest as needed and do over do it =)