(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Wrist Series

Warm Up: (15 Min)
KB Warm Up
5 Single Arm Floor Press
5 Punch and Crunch
5 Half Ups
5 TGU

NOTE: Complete 5 Reps of each on both sides. Here's the demo for the full Turkish Get Up - use the components to move through the punch and crunch and half up portions for the warm up

Strength: (15 Min)
10 Min E2MOTM
5-5-5-5-5 Back Squat

Conditioning: (25 Min - 10 Min Set/Warm Up, ~15 Min WORK)
"JT"
21 - 15 - 9
Handstand Push-up
Ring Dip
Push Up

15 Min Cap

Scaling:
Box HSPU, Box Dip, Box Push-up
IF you have an athlete that is uncomfortable upside down, a DB Strict Press will be a great alternative to the HSPU.