WOD Fr

Warm-up
600 m run

8×20 sec work/10 sec rest

scapula pull ups
scapula push ups

hs hold
ring rows

Basic Strength
Shoulder Press (1×2)
A
strict press
10-8-6-4-2-4-6-8-10
*2min rest between sets
*in-/decrease weight as needed

B
amrap 15
6 single arm db/kb press each arm
6 strict pull ups