Thursday WOD

WARM-UP
3x[6 Sh rotate evens, 2 DD hip complex, 6 wall squats, 6 T's, 6 OHS broom, 2x30s T-spine rotation.

STRENGTH
Build to heavy then:
6x[3 DL or SDL, 3 BP

WOD
For time:
4 Sh FC 24/16,
20 WB 9/6,
20 MB Squats,
20 strict chins,
60s rest,
4 Sh FC,
20 ring dips,
20 BJ overs, 
60s rest,
4 Sh FC,
20 HSPU,
20 K2E.
Cutoff 18 mins