A.

Warm Up:

3 rnds:
6-8-10
shoulder taps
kb good mornings
Golbet Sqts
run/row 150

skill: emom: 4 sets
mi: hspu prog or build 3-6-9 prog
m2 build DL for wod 5-7 reps

B.

Open Friday 16.4 

for time:
18-15-12-9
Dead Lifts @ 100/70
wall balls @ 20/14
calories row/ run
hspu/ push ups

time cut 13′