then
3 Rounds NFT
10 Birddogs (each side
10 Hip Airplanes (each side)
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Lift: Back Squat 4 X 8 Reps E3M 5 - 10 lbs heavier than last time
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WOD: 12 Min Ping Pong EMOM
Odd - 3 Touch and Go Power Clean - Max 3 RM
Even - 30 Singles L1, 20 DU's L2, 30 DU's L3
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Superset: 1a. Heavy Russian KB Swings - 4 x 15 reps
no rest
1b. Pendlay Rows - 4 x 8 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts