Metcon
4 x 4min on / 2min off:
A) Buy in 100 DU / 150 SU
AMRAP: 10 pistol squat + 8 kipping hspu
B) Buy in 40/32cal row
AMRAP: max burpees over rower
Quality work
8min for quality:
5+5 1-arm ring row
5+5 plate windmill
10 wall angel
4 x 4min on / 2min off:
A) Buy in 100 DU / 150 SU
AMRAP: 10 pistol squat + 8 kipping hspu
B) Buy in 40/32cal row
AMRAP: max burpees over rower
8min for quality:
5+5 1-arm ring row
5+5 plate windmill
10 wall angel