Warm Up
Mobility
+ 3Rounds
10 reps Jefferson Curl Empty Bar + 20 sec Hollow Hold
30 jumping jack between each round
Skill
Deadlift
Tecnic
Rising Range( for the weight of the Met Con)
Met Con
Complete as many rounds as possible in 12 minutes of:
5 Deadlift
3 Weighted Bar Muscle-Up
End Of The Wod
Core Training