Friday WOD

WARM-UP
3x[60s skip, 30s BB, 2x8 adductor activates, 30s HS hold, 12 alt lunge and SA press, 6 paused Gob Squats.

STRENGTH
Build to max 3RM RSq

WOD
Partner WOD. 30 min Alt stations for time ie One does one station then swaps, and partner completes next one...
1) 80 DU + 10 pushups
2) 2 rounds of Cindy,
3) 10 HSPU +  8 Sh,
4) 15 T2Db + 10 burpees
5) 30 WB + 10 Ball slams.