WOD Fr

Warm-up
8x20sec work/10 sec rest

jumping jacks
KB swings

push ups
ring rows

Metcon
amrap 32
15 box jumps
15 plate grounds to overhead 20/15
30sec plank hold
20 plank to push ups
100m kb oh walk 2×16/8
30sec side plank each side
10 plate halo each side 20/15
15 burpees to plate
20 hr push ups