Thursday WOD

WARM-UP
2x[60s skip, 60s hip flexor wall stretch, 60s adductor roll, 10 hang retractions],
2x[10 monkey taps, 3 catskins, 6 bulgarian squats, 2x4 T's

STRENGTH
3x2 RSQ first one paused, 2nd fast up.
3x[3 RSq, rope climb or DU skills

WOD
500 row buy in 
4 rounds
30 DU,
10 ring dip,
5m HSW,
1 rope climb,
Option 1: HSW: 10 Wall walkers, Rope: 2 scaled ropes,