Thursday WOD

WARM-UP
2x[6 Sh rotate, 8 leg throughs, 4 rollovers into groin stretch, 4 cat-cows, 6 scorpions],
2x[10s active HS hold, 6 ring rollouts, 2x6  Bulgarian sq

STRENGTH
5 x1 paused 5s FSq, 
4x[3 FSq 3 HSPU

WOD
3x[3min AMRAP on 5:00 
4Sh MB run 9/6kg,
6 reverse burpees
8 MB V-sits,
12 MB OH lunges, 
Score is total reps