Main – WOD
Warm-up
(No Measure)
200M Row
40M Skip
200M Row
40M Skip
200M Row
40M Skip
10 Elbow to ankle each side
5 Pull-Ups
5 Chin-Ups
Strength
Floor Press (3 x 20 @40%)
Floor Press (5 x 7 @ 50 – 55%)
Floor Press (5 x 3 @ 60 – 65% )
Metcon
Metcon (AMRAP – Rounds)
EMOM for 10 min
5 HSPU
1 Chest to Bar Pull-Up (or 1 bar muscle-up
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