Wednesday WOD

WARM-UP
500 row
2x[10 bird dogs, 10 alt dead bugs, 10 core pumps, 2x4 large arm circles]
2x[2x4 KB windmills, 8 banded lat pulldowns, 4 rig squats, 60s lat stretch 

STRENGTH
3x2 paused OHS,
5x[2 OHS, 3 chins

WOD: 19 min AMRAP:
4 SH,
8 HPSn 50/35,
8 bupee chins,
8 KBS 32/24
30s rest