WOD Fr

Warm-up
600m run

8x20s work/10s rest

hand plank to toes touch
ring rows

sdhp
hs hold

Metcon
Metcon (4 Rounds for reps)

4x5min work, 3min rest
I. 40/28cal row + max reps hspu
II. 50 box over + max reps hand release push ups