--
Lift #1 P - 5 x 2 E3M - work up
--
WOD: 4 RFT
30 Wall Ball - 30/20 Rx+, 20/14 Rx
10 Vertical KB Swings - 70/53 Rx+, 53/35 Rx
--
Extra Credit: 1000 Meter Row for time
--
Accessory: Glute Ham Sit Ups - 3 x 12-20 reps
---
I've posted the below video demo numerous times. Please watch again. You'll likely pick up more cues this 2nd or third time that you'll have viewed it.