WOD Mo

Warm-up
600m run
3x
60sec hs hold
60 sec rest

8x20s work/10s rest
kb sdhp
plank variations

squats
scapula push ups

Metcon
Metcon
10min each station
I. 40/30cal row
amrap 6 burpee over erg + 6 deadlifts 100/70

II. 900m run
amrap 15 swings 24/16 + 15 kb oh lunges 24/16

III. 30 burpee box over
amrap 21 t2b + 21 wall balls