אלומה ואליסה

Strength:
Pause back squat 4*5 @ 70%
Stop for 3 seconds in half squat and 3 sec on the bottom

Metcon: 18 min AMRAP
2 Kettlebell swing 24/16
2 Burpee over the kettlebell
* Add 2 reps every round

Option 2: 18 min AMRAP
14 Kettlebell swing 16/12
10 Lunges
6 Burpee