Skill

8 wall squat 
10 one leg squat (op step)
30 sec overhead squat hold
3x  

Kracht 12 min

pauze squat 
2-2-2-2-2-2

3 seconde pauze in de bodem.

WOD 

20 kb full swing 24/16  
20 ab matt 
20 front squat 24/16 
250 m lopen 
4x 

time cap 18 min