Warmup:
2 runden
10 goblet Squats 5 Reps langsam/5 Reps mit Pause
14 Lunges alt. With kb
18 pushups

Skill:
Double Unders
Kurzes andehnen der Waden

Strength:
Frontsquat Heavy as possible
3 Reps, First Rep Pause 5s in the bottom

WOD for Time TC: 10min
300 Double Unders / 750 Single Unders
EMOM 3 Frontsquats from the Ground @ 60%
Starte mit 3 Frontsquats

Finisher
Zwei Gruppen bitte machen.

30s on/ 30s off x 8
Wallballs

Rest 3min

40s on/60s off x 4
Double KB Frontrackwalk