WOD Do

Warm-up
600m run

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

burpees
hollow rocks

Basic Strength
Metcon
A) 4x
4-5 standing press behind the neck @(40X0)
30sec rest
10-20 hand release push ups
30sec rest
3-14 stationary dips
120sec rest

B) 4x
3-10 behind the neck pull ups @(40X0)
30sec rest
8-10 barbell upright row
30sec rest
10-12 landmine row
120sec rest