Tuesday WOD

WARM-UP
5x[50 skips as 20 normal, 10L, 10R, 10 boxers. 4 paused calf pumps].
2x[10 alt deadbugs, 2x20s T-Spine twist, 4 cat skins or gorilla tucks, 2x4 KBS windmills, 4 rig squats, 5 paused pushups]

'STRENGTH
Build to heavy then
8x[3 Sq Cl, 5 BP
increase weight im SqCL every two successful sets. 

WOD: 7 RFT of:
16 situps,
12 K2E,
8 ring dips,
4 HSPU
cutoff 18:00