A Fragile Knee 3

WOD:
Prep-
2x10 Wall Slides
    10 Scap Push Ups
    Forgot Other
Strength-
Work up to 5 RM Shoulder Press-73kg
35-15 reps Shoulder Press@45lbs Bar Only
MetCon-
Tabata Air Bike-57 Cals
Immediately After-3 Min AMRAP-
Rope Climbs-6
Rest 10 min.
4 Rds 4 Time-
20 GHD Sit-ups
15 Pull-Ups
10 HSPU
5 Burpees
11:31
Flexibilty-
Quad/Psoas/Hamstrings