Tuesday WOD

WARM-UP
12 Sh alt fwd/rotate
2x[2x2 round the clock lunges, 30 s relaxed squat, 12 dead bugs, 4 rollover with side twist] 2x[6 reverse grip pushup, 10s HS hold, 20s sumo squat hold

STRENGTH
EMOTM for 12 mins alt
2 SqCl and J  
3 dips

WOD
21 of
HCl  and PP 50/35kg for all bar work
WWipers,
15 of Cl and PJ
K2E, (knee raises)
9 of
SqCl and Split J
T2B  (straight leg raises)
Cutoff 13 mins