WOD 16.04.15 CFTN

Ring-Push-Up
Warm up/mobility

Tabata: hollow/kipping

EMOM 12′ alt:
-row 250/150 mt
-hspu 7/5 reps (scaled 12/8 push ups)
-kipping pull ups 15

3′ rest then:

3 rds:
20 push press (45/30 kg)
30 front rack lunges (45/30 kg)
40 jumping squat

Relax!