Warm up
Mobility
+
10/8/6/4/2 Medball Clean- Push Ups
Skill
Mouvements of the Met Con
Met Con
For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.
End Of The Wod
Glute ham raise eccentric