Warm Up
Mobility
3 rounds
20m Bear Crawl-20 good morning –20’’ dips ring static-2 Wall walk
Skill
Movements Of The Met Con
Emom 15’
A. 5-10m handstand walk/ 20 shoulder tape/ 20’’-30’’ handstand hold
B. 5 Strict Muscle Up Excentrique
C. 10-8-6-4-2 Deadlift ( Load increase)
Met Con
6 rounds for time of:
8-meter handstand walk
4 strict muscle-ups
2 deadlifts
End Of The Met Con
Tabata. Shuttle sprints