Pre WOD:

Overhead Squats 4 sets*3 rep

3 sec down
3 sec in the bottom
Fast up

Start at 70% and increase weight for every set you´re happy with.


A, Back Squat 2-2-2-ME at 89% 1RM

B, Amrap 15 min:
5 Wall Walks
10 Hang Squat Cleans, 50/35 kg
60 Double Unders

Post WOD:

3-5 rounds for quality of:
20 Copenhagen Hip Adductions
6 Reverse Nordic Curls
6 Nordic Hamstring Curls