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Friday Warm Up: Run 400: THEN 1 or 2x: Barbell WU: 5 shrugs, 5 HPC, 5 FS, 5 Press, 5 Behind the neck Press or PP in Sn Grip, 5 OHS Strength: 8 min EMOM EVEN 30 sec Strict Pullups, Odd- 30 sec HR Pushups (these can be FAST and do not have to use band- get chest to floor and off ground) WOD: For Time: A. Row 500, 40 burpees over rower REST 2 mins B. 3 rounds 20 Russian KB Swings 2/1.5, 20 Box Jumps 24/20, step down 
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