Skill superset 

12 bicep curl 
12 trx tricep extension 
4x 
 

Kracht 

strikt press
5-4-3-2-1-1-1 

WOD 27-21-15-9-3 

row 40/25 
sholder to overhead 40/25 
overhead tricep extension plate (15/10 kg)

buy out 50 bicep curl 20/15 

Time cap 18 min