Warm Up
Mobility + 4 Rounds: 8 Australian Pull-ups-10 Plank Up&down-12 KB SDHP
Skill
Movements Of The Met Con+ load increase
Met Con
5 Rounds
7 Left-arm Dumbell row
7 Right-arm Dumbell row
21 Dumbell Bench Press
500 m Row
End Of The Wod
Amrap 8´
Team of 2 : Every 5 Reps Devil Presses change
Athlete A : 5 reps
Athlète B : Hollow arch ( time Of work of A)