Warm Up
Mobility
3 rounds
40’’ On/ 10’’ Off
KB Over head Walk right-KB Over head Walk left-KB Deadlift right-KB Deadlift left-Up&Down
Skill
3 Rounds
6-8 Single arm Dumbell Upright Row
6-8 Box step down with KB (descent en 3´´)
Met Con
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches
End Of The Wod
2-3 Rounds
20 russian twist with wall ball
20 plank drive with wall ball
20 sit ups with wall ball
20’’ L-hang with wall ball
Rest 1’