WOD Fr

Warm-up
8x 20/10sec (4each)
burpee
swings

8x 20/10sec
hs hold
hollow hold

Basic Strength
Metcon
5x 6min work, 3min rest
*work in teams of two
*one works one round, one rests
I. 6 deficit back rack lunges each leg
30sec sandbag/dball bear hug

II. 12 bent over row
20sec deep squat hold w/ sandbag/dball

III. 12 jumping back squats
30sec sandbag/dball bear hug

IV. 12 strict press behind neck
20sec deep squat hold w/ sandbag/dball

V. amrap 9
*one works one round, one rests
5 sandbag/dball deadlift
5 strict pull ups weighted if possible