Monday WOD

WARM-UP
2x[500 row, 2x20s thoracic rotate hold (arm to the roof), 4 cat skins,
5 streamline wall squats, adductors activates].
Roll back if time to 20mins

STRENGTH
Build to heavy then
8x[2 FSq on 1:30. Only work with good form! Either 10s HS hold/10s ring hold/10s chin over bar hold

WOD
13 min AMRAP:
10 KBS 16/12 
5 PP 50/35,
5 bar burpees,
20 KBS 12/16
5PP
5 bar burpees,
30 KBS 12/16
5 PP 50/35, 
5 bar burpees, 
repeat above but use 24/16 KB
repeat but with 32/24