WOD Fr

Warm-up
600m run

6x20sec work/10sec rest
scapula pull ups
scapula push ups

plank to push ups
ring rows

Basic Strength
Floor Press (4×5)
A
superset x4
4-5 floor press
4 plyo push up
*rest 120-180sec between sets
Chinese Row (4×6)
B
supersatz x4
6-8 chinese row @(40X0)
max rep top half pull ups
*rest 120-180sec between sets

C
no measure
3x complex
8 reps each
upright row
strict press
bend over row
curls