warm up
8 minuten amrap
10 swimmer
10 good mornings into squats
20 skippings
https://www.youtube.com/watch?v=4NAaAqr03KU
3 minuten challenge
https://www.youtube.com/watch?v=oNYBhqLY0PQ
chose one
core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA
pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs
mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg
wod dumbell/kettlebell
100 hand release push ups
every break
1 round dt right (12 deadlift, 9 hang power cleans, 6 shoulder to overhead)
1 round dt left (12 deadlift , 9 hang power cleans, 6 shoulder to overhead)
https://www.youtube.com/watch?v=BffFOV7LG2I
wod gymnastic
100 hand release push ups
every break
12 jumping lunges
9 table row
6 v-push ups
