WOD 1 buik 

30 russian twist
30 hele buik
30 korte buik
40 sec hollow hold
3x 

Time cap 9 min 

WOD 2
5 kb full swing
5 upright row
5 burpees
5 v-ups
10x 

Time cap 15 min 

WOD 3
100 kb deadlift
80 kb row 40L 40R
60 shoulder taps
40 kb swing
2 rondjes rennen  

Time cap 14 min