Warm Up
Mobility
+
9-7-5 Wallball-Ring row
Skill
Front Squat-Strict Pull Ups (super set, 2+2 reps)
Met Con
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
End Of The Wod
Core Training