Warm Up
Mobility
EMOM 8’
1 shuttle sprint + 6 squat jump
Skill
E1:30MOM 6’
12 step up sur box with 1KB (charge du wod) + 6 russian swing + 6 american swing
Met Con
10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
End Of The Wod
5 rounds
12 KB good morning
6 KB bent over row R + 6 KB bent over row L
20’’ L-sit