Monday WOD

WARM-UP
500 row,
2x[3 roll and twist, 6 lunge and twist, 30 s core hold, 10 alt dead bugs]
2x[6 narrow stance FSq paused, 8 monkey taps, 2x8 Goblet Bulgarian squats]

STRENGTH
5x[3 FSq / 3 chins

WOD: In honour of the Real Kangas. For time
15 Thrusters 60/40
10 bar facing burpees
12 Cl & J 60/40
10 bar facing burpees
9 Sq Snatch 60/40
7 BMU
Cutoff 16:00