A)
For quality (12-13 mins)
12-10-8-6 / side
Double KB front rack split squats
Wall supported single leg RDL
30 sec. wall sit after each set

• add weight each set if possible
• rest 2 min. between sets

B) For time
10-9-8-7-6-5-4-3-2-1
goblet squat cleans@24/16 kg
1-2-3-4-5-6-7-8-9-10
up and downs over KB

Time cap: 10 min.

C) Afterparty
30-20-10
KB hollow body flutter kicks (total kicks)
15-10-5
toes to KB