Warm Up
Mobility
4 rounds
200m row-8 knees push-ups-8 ring row
Skill
4 Sets
12 Single leg box step-ups (each side)
12 One kettlebell single leg deadlift (each side)
Max time for L-sit
Rest 90’’/ set
Met Con
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
End Of The Wod
Row
3’ On / 1’30 Off
2’ On/ 1’Off
1’ On