Warm Up
Mobility
2x 10 reps Sumo Deadlift High Pull PVC
Skill
Technique Rowing
EMOM 4’ 30’’ ON/30’’ OFF Minute
1- Legs
2 – Arms
3 -Arms+Body
4 – Row
Met Con
10 x 500 m row 1’ Rest between each round
End Of The Wod
3 Rounds :
20’’ Handstand Hold – 20’’ Wall Facing with hip taps – 20’’ 3-5’’ excentrique HSPU
Amrap 3´: MAX Strict Handstand Push Up