wod 17/10 

Skills
2 rounds of
10 Wall squats
10 Air squats
10 Wallballs throws across the room (Kasta långt på golvet)
10 Wallballs
5 KB swings
 
Metcon
Divide the group in 3 and start them at the same time. After 10 min take 3 min break and move around to next workout.
 
“Row Simplicity”
For 10 min
30 sec rowing at 90% effort
30 sec rowing at 50% effort
 
"Wallball n squats"
10 mins EMOM
6 Wallballs 9/6kg BG: 6/4kg
12 Air squats
 
"Swing n push"
10 mins EMOM
6 Push ups
12 Russian Kettlebell swings 20/12kg BG:12/8kg
 
Lower the reps, then the weight when scaling