Wednesday WOD

WARM-UP
500 row, 2xDD,
2x[8 straight leg DL, 8 weighted hip extension, 2x4 T's , 15 GHD situps, 10-15s ring hold
Trigger glutes 3-5mins

STRENGTH
3x5 DL, 2x3 DL, 1x1 DL don't drop the bar for any.
Do 3 dips between sets

WOD
9 min AMRAP:
2 Cl 60/40
2 KB 32/24,
10 BJ 70/60,
4 Cl
4 KBS,
10 BJ
Keep going up by 2's.