Warm Up
Mobility
+
4 Rounds 20´´OFF-10´´ON
DU-Hollow Hold-Arch Position-Lunges
Skill
Technique Kiping
Mouvements of the Met Con
Met Con
6 Rounds
10 reps Wall Ball-Burpee
10 reps Pull Up
10 reps Push Up Row Dumbell
30 DU
End Of The Wod
Core Training