Tuesday WOD

WARM-UP
3x[30s skip, 12 calf pumps] 
20s relaxed squat,
6 lunges with T-spine twist,
2x4 Kb windmills,
6 cat-cows,
2x[5 rig squats, 2x6 BU Arnie press, 10s chin over bar

STRENGTH
OHS. 8, 2x6, 2x4, 2x2.
Inc weight every rep change. Keep depth.
Practise kip between sets

WOD
For time:
21 Thrusters, 50/35kg,
20 Kettlebell Swings, 24/16,
15 Thrusters,
20 Kettlebell Swings,
9 Thrusters,
20 Kettlebell Swings,
** IF you break on the thrusters you have an immediate 10 bar burpee penalty
Cutoff 12:00