Monday WOD

WARM-UP
2x[8 Sh rotate, 8 hang ret + leg lift, 30s BB, 4 roll and stand, 2x10 banded rotation].
3x[3x 5sec paused goblet squats, 10s chin over bar hold, 10s HS hold]

STRENGTH
5x[3 OHS, 60s DU practise

WOD: Two Rounds
16 Sh, 
3 Cindys,
AMRAP thrusters 45/30  to 7 mins.
3 min rest between sets.