oof

Wasn't going to but did 

1 bang 

3 flax oil 

2 ginseng 

8/10/20 

EMOM 

Bird dogx2/2 5 count each rep 

1 legged mountain 

5 rounds of each (10 minutes total) 

Add wall squat with 3 count bottom pause to the rotation 

5 more rounds (15 minutes total) 

2H 24kgx1 

DS+2H 24kg 

5x1 

16kg snatch *=+windmill

1* 1 1 1 1* 1 1 1 1* 1 1 

Windmills made a big difference 

Various ab work, in particular a variant of "shrimping" that I liked, took about 2 minutes 

Obliques, abs, mid and upper back are absurdly fried from this