Warm up
Mobility
+
3 Rounds: 10 scap pull-10 scap push-250m row
Skill
Movement of the Met Con
Met Con
3 rounds for time of:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters
End Of The Met Con
3 Rounds
20 good morning
15 shoulder work
20 harlow
1’ planche