WOD Mo

Warm-up
3x gymnastic swim

8x 20s on/10s off
straight legs skip
ring rows

burpees
gymnaastic kip

Basic Strength
Bench Press (1xmax reps)
1x Max reps @75%
3min rest
3x Max reps @55%
*5 deep breaths rest between sets
6min rest
1x Max reps @75%

then

3x
6-10 archer pull ups
8-10 seated db/kb shoulder press (4010)

then

2-3x
max reps supinated ring rows (3010)
max reps push up on med ball (3010)