Warm up
Mobility
+
5-4-3-2-1
Kb deadlift,
Kb strict press
Kipping swing (10-8-6-4-2)
Skill
Mouvements of the Met Con
Met Con
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings
End Of The Wod
1000 m Row