Wednesday WOD

WARM-UP
4x[30s skip/ rot BB - keep the clock running].
2x[30s relaxed squat,  2x6 SL hip extn on bench, 6 ring rollouts, 8 GHD extn, 8 sissy squats] 

STRENGTH
3x[2 paused Rsq build,
5x[3 RSq, 3 dips]

WOD
14 min AMRAP:
100 DU,
50 KBS,
40 pushups,
30 K2E,
20 SA alt snatch 24/16,
10 OH Walking lunges 20/15