Friday WOD

WARM-UP
3 mins aerobic,
2x[6 cat cows, 12 bird dogs, 6 scorpions,
2x[20s active hang, 2x6 Arnie PRess, 6 Straight leg raises

STRENGTH
5x[2 Press, 1 rope climb or peg board practise

WOD
Partners: 
60 WB swap every 3 reps.
6 rounds of 5 RSq, 5 FSq 60/40kg swap every 5 reps.
30 Wwipers 60/40,
200 DU,
14 BMU,
6 rounds of 5 RSq lunges, 5 FSq lunges swap every 5 reps.
Cut  off 18 mins