WOD Fr

Warm-up
600m run

3x
60sec hs hold
60 sec rest

8x 20s work/10 s rest
scapula pull ups
kb snatch

kb sdhp
scapula push ups

Metcon
Metcon (10 Rounds for reps)
10 rounds for reps
2min work, 1min rest
I. 6 shuttle runs + 6 kb snatch each arm 24/16

II. 6 power snatch 45/30 + 18 du