Friday WOD

WARM-UP
500 row,
2x[10 reverse curls, 12 Alt deadbugs, 10 bird-dogs, 6 cat-cows, 2x6 SL glute extn],
2x[10s ring hold, 6 paused Goblet squats, 5 paused pushups]

STRENGTH
5x[3 RSq, 3 dips

WOD: Partners: Four rounds of 3 min AMRAP plus one min rest:
1) SDHP 35/25 partner must be in HS hold
2) WB 9/6 while partner is hanging
3) situps while partner is doing plank
4) row C while partner is doing RSq 35/25. 
Total reps for score. For row take the lesser score (either Sq or Cal.)