Tuesday WOD

WARM-UP
2x[500 row, 20s relaxed squat, 6 cat-cows,  8 prone knee to elbow, 6 ring push-ups, 2x4 T's, 10 GHD extn. 8 hip flexor lifts, 

STRENGTH
3x5 snatch DL,
3x3 SDL,
3x[2 DL don't drop weight, 4 pistols, 3 drop snatch - work depth]. 

WOD:
Option 1)
1000 row buy in then
21-15-9
chins  
sq snatch 35/20kg
or option 2) Amanda 9-7-5
RMU
SqSn 60/40
with 100 DU buy out

Score is Total time.