Main – WOD

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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