WOD Di

Warm-up
600m run

3 rounds
gymnastic swim

8x 20s work/10s rest
hollow rocks
banded knees hip hinge

scapula pull ups
scapula push ups

Basic Strength
Shoulder Press (1x max reps)
5@55%
5@65%
Max reps @75%
*all sets @(40X0)

3 supersets
Max reps strict pull ups
Max reps kb floor press

3 supersets
Max neutral grip cross hold
Max rep weighted push up
*2-3min rest between sets