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–>

WOD Fr

Warm-up
3x gymnastic swim
3x
10 scapula push up
10 scapula pull ups
10 thruster w/ naked barbell

Metcon
Metcon
emom 10
30sec work, 30sec rest
I. hollow hold
II. reach through
III. plank lean
IV. wall walk & hold
V. kick up to handstand
VI. handstand to headstand
VII. kipping hspu
VIII. kipping hspu
IX. kipping hspu
X. kipping hspu
Metcon
5 rounds row
30sec @30spm
90sec @22spm
Metcon
3x2min work, 2min rest
15/10cal row
max reps strict press 20/15