Warm Up
Mobility
3 rounds : 100m row-5 muscle clean-5 front squat
Skill
EMOM 20’ :
Minute 1 : 200/150m row
Minute 2 : 1 squat clean 75-85%
Met Con
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Excentrique HSPU 3-2-2-2-1-1-1-1-1 reps
End Of The Wod
20-15-10-5
Cal row- Burpees