5-Oct WOD

WU:
500m Run
3Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x PU
10x Back Raise
HFS

Stretch

SWOD:
3RM Shoulder Press (60kg)
3RM Front Squat (75kg)
3RM HSC (30kg DBs) 

1000m Row

Stretch