Wod 14/12

Skill
3 rounds for quality
6 Wall squat
8 Goblet squat, increase weight each round
10 Air squats, slow and controlled
10 Hanging shrugs
10 Hollow rock
10 Band rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Build up to 1 RM front squat in 20 min
 
Metcon
2x5mins rounds AFAP
15 box jumps
30 wall ball 9/6kg BG: 6/4kg
60 Double unders or 60 single
if you finish in 3min you get 2 mins rest before next round