20 ab mat lang
20 ab mat kort
40 sholder taps
20 mountain climber
3x

12 min

swing
30 kb full swing 24/15
30 hipthurst op de grond
30 kb squat
3x

Time cap 12 min

push
20 push up
20 strikt press 10L10R 17,5/12,5
20 db snatch 17.5/12.5
20 push press 10L10R 17.5/12.5
3x

Time cap 14 min