Tuesday WOD

WARM-UP
2x[8 Sh, 2 Samson plus side stretch with broom, 30s deep squat, 30s broom dislocates 30s BB]
2x[20s HS hold, 8 GHD extn, 8 good mornings] 

STRENGTH
2x3 RDL,
2x3SDL,
3x3 DL
go for 1RM if technique good.
Do 5 sets of 2 HSPU or practise HSW. 

WOD
6RFT
60 DU,
30 KBS,
15 KB thrusters 12/8
cutoff 23:00