WOD Fr

Warm-up
50 ub russian swings

6x20s work/10s rest
scapula pull ups
scapula push ups

ring rows
hold bottom of ring dip position

Basic Strength
Floor Press (7×3)
floor press 7×3
*@80%+ from bench press

B
4x
10-12 ring push ups @(40X0)
4-6 bent over row @(40X0)

C
2-3x
12 behind the back barbell pull
max hold chin over bar