Warm up after rowing metcon
1 set
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
1 normal rope climb
3 shspu

FOR QUALITY
15-12-9-6-3 reps
SHSPU
5-4-3-2-1 reps
Rope climb

Cool down
2-3 min light cardio
1+1 min pec/front shoulder smash with roller, laying on floor
1+1 min bicep/chest strech againts wall
2+2 min upperback/lat smash with roller