Thursday WOD

WARM-UP
2x[4 Sh rotate, 2x10 kip arm swings, 20 mountain climbers, 3 wall squat], 
2x[2x4 KB windmills, 20s sumo squat, 10 prone arm raises

STRENGTH
3x[3 paused heavy Goblet squat,  10s HS hold], 3x[3 FSq.  3 HSPU

WOD
For time: 500 row buy in, then 3 rounds of
15 HCl 50/35,
10 WWipers 50/35,
5 thrusters 50/35.
Cutoff 15:00