Warm Up
Mobility
+
10-8-6-4-2 double KB sumo deadlift, double KB bent over row
Skill
Sumo deadlift high pull
+
test to determinate the weight of the Met Con
MetCon
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
End Of The Wod
Amrap 10´
20 HR push ups- 10 toes to bar