(Mobility/Oly Skill/Strength) - Oly Lifting  Focus

Warm Up: (10 Min)
2 Rounds...
6 Hanging Shrugs w/ 3 sec pause at top
12 KB around the world (6 swings in each direction)
6 Goblet squat w/ 3 second pause
12 Bear Crawl Touches
6 Spiderman Steps w/ vertical reach
12 Single leg deadlift (6 dl on each side)

Movement Prep: (5 Min)
5 KB Armbar each side
5 KB Windmill each side

Skill:  (10 Min)
10 Min Turkish Get Up Practice

Workout: (30 Min - 6 Min Explain, 24 Min WORK)
"The Furnace" 
Variation :45 WORK :15 REST

Overhead lunge left (24/16)
Overhead lunge right
Full KB Swing
Kneeling windmill left
Kneeling Windmill right
Full KB Swing
Getup to palm Left
Getup to palm right
Full KB Swing
Full Getup left
Full Getup right
Full KB Swing
Full Getup left
Full Getup right
Full KB Swing
Getup to palm Left
Getup to palm right
Full KB Swing
Kneeling windmill left
Kneeling Windmill right
Full KB Swing
Overhead lunge left
Overhead lunge right
Full KB Swing