Warm Up
Mobility
3 rounds with Row
5x legs-5x legs and chest-5x legs chest and arms
200m run
Skill
Prepare row + Tabata (3 rounds)
20sec row, 10sec rest,
20sec handstand hold, 10sec rest,
20sec plank hold, 10sec rest,
20sec support on ring, 10sec rest
Met Con
For time:
2 min handstand hold,
500m row,
2 min plank hold,
500m row,
2 min support on ring,
500m row
End Of The Wod
3x 1’ ON / 1’ OFF
Walking overhead on your site ( knees hight of hips)