Warm Up
Mobility
+
3 rounds: 200m row- 20 harlow (tempo 3-0-3-0)
Skill
Movements of the Met Con
Met Con
3 Rounds
15 body-weight bench presses 20 single-arm rows, left arm 20 single-arm rows, right arm 1,000-meter row
End Of The Wod
Have fun 😉