WOD Fr

Warm-up
50 ub russian swings

8x20sec work/10sec rest
scapula pull ups
scapula push ups

hs hols
ring rows

Metcon
Metcon (AMRAP – Rounds and Reps)
A
amrap 13
12 kb s2o 2×24/16
100m farmers carry 2×24/16

5min rest

Metcon (AMRAP – Rounds and Reps)
B
amrap 13
12 hr push ups
6 strict pull ups
200m run