Fridays WOD

1000 row negative split
8 inchworms, 5 rotations sexy mermaid (or merman), 12 alt lunge and SA press, 
2x[5 rig squats, 5 sotts press, 2min trigger shoulder

Strength
10 mins to build to a 3RM OHS, then 3x1 at 3RM.

WOD
Partners: Its all about the thrusters!
14;00 time cap 
50 OHS while partner hangs 50/35kg
50 T2B while partner front racks
10 rope climbs
AMRAP thrusters 60/40kg