Friday WOD

WARM-UP
3x[8 scorpions, 8 sissy squats, 30s sumo squat hold,  8 ring pushups with extensions 1 min back roll] 

STRENGTH
3x[3 paused FSq, 30s DU practise or MU practise.
4x[2 FSq]

WOD
Partners swap every round. 24 min AMRAP of:  
9 DL,
6 HCl 70/50,
3 PP
Rx 70/50 CTB, Sc1 60/40 Chins, Sc2 50/30 ring rows.
Bonus reps for CTB to be done when not on bar. 
Score is total reps