Warm Up
Mobility
Amrap 7´: 30 single unders-20 Harlow,-10 goblet squats
Skill
Zercher squat. Load Increase with 5 Reps
Met Con
5 rounds for time of:
30 Wall Ball shots 30 box jumps
End Of The Wod
Ring row 4×12 reps (2-0-2-0)