Wod

Warmup 

500m row 

Squat therapy

500m row 

Push-up complex 

Skill 

15 min emom 

1- 5 front squats 155-105

2- 20 lunges with kb 

3 - 25 kb swings 

Wod 

15 min amrap

21 push press 75/55

15 hollow rocks 

9 hspu

6 pull-ups