Warm Up
Mobility
+
On 20 ‘’-Off 10’’(4 Rounds)
Good Morning-Squat-Ring Row-Up&Down
Skill
Mouvments of the Met Con
Met Con
Team Of 2
Amrap 7’
-Team Member 1
100 m Sprint-5 Burpees-10 Deadlift-5 Pull Up
-Team Member 2
200 m Row Sprint-5 Burpees-15 Gobelet Squat-5 Push Up
Rest 3’
And Switch !
Then 100 Russian Kb Swing Team together.
End Of The Wod
Team Core