Warm Up
Mobility
Emom 8’
1’ Max KB swing
1’ 15 push ups
1’ 20 wall balls
1’ 25 DU/ SU
Skill
Technique Pull Up/Dip
Met Con
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips
End Of The Wod
Tabata
Hollow hold / Arc Hollow with Pipe