WOD MO

Warm-up
50 ub russian swings

8x20sec work/10sec ret

ring rows
plank to push up

thruster w/barbell
superman twist

Metcon
Metcon (6 Rounds for reps)
6x 4min work, 2min rest
I. 15 hpc + 15 push jerk 50/35 + amrap wall balls

II. amrap 6 c&j 60/40 + 9 c2b pull ups

III. 15 squat clean 80/55 + amrap strict hspu