Friday WOD

WARM-UP
2x[400 row, DD complex, 8 lunge and twist, 10s HS hold, 10s ring hold, 

STRENGTH
3x[ 1 rope climb, 20 GHD, 
Build to Holleyman weight for Cl

WOD
Teams of 4:
24 min AMRAP: Swap every 6 mins.
2 people row for calories and swap every 15C.
2 people do Holleyman rounds -  swap every round.
5WB
3HSPU,
1 PCl,  100/70
Score is total Cal plus total reps.