Warm Up
Mobility
Tabata : Scales-Hanstand Hold( 4 rounds of each)
Tabata: Plank-L-Sit(4 rounds of each)
Skill.
5´to reach 70% of 1 Rm of Deadlift
Then
E2:30MOM. 5 Rounds
5 Sumo Deadlift
Met Con.
3 RFT:
400 mts Run
21 Ring Dips
2 Legless Rope Climb
End Of The Wod
Shoulders Stretching