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Lift / Advanced ONLY! You need more than an hour of training time to add this to your day.
10 Min Ping Pong EMOM
Odd minutes - 3 Heavy Snatch Pulls
Even minute - 6 Heavy Russian KB Swings - 106/70
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Lift: OHS - 10 x 3 OTM - moderate for speed
*closer grip if possible, less shoulders
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WOD: 5RFT
15 SDLHP - 65/45 L1, 95/65 L2, 135/95 L3
12 PP
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Accessory: Reverse Hypers - 3 x 12-15
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Extra Credit:
800 Meter Run
rest 1:1
800 Meter Run