Warm Up:

  • A) Joint Mobility
  • B) Shoulder Series
  • C) 2 Min Jump Rope

And then:

5 Rounds:

Strength/Skill:

4 Rounds for quality:

  • 12 False Grip Ring Rows
  • 30 Seconds banded lat stretch per side
  • 10 KB windmills (5 per side + 5 second hold on last rep)
  • 10 Cossack Squats

Conditioning:

8 Min AMRAP (for quality and load)

  • 1 Turkish Get-up (just up)
  • 4 KB Clean and Jerk/Press (from top of TGU)
  • 1 Turkish Get-down

*Alternate sides each round

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