Strength
14 heavy alternating turkish get ups
(5 min cap)
Conditioning
3 x 8 min AMRAPs - rest 1 min btw AMRAPS
1.
5 Candlesticks
30 sec ring support hold/top of push up hold
50 DU's
2.
30 sec hanging L-sit
10 pistols alternating (use your most common scaling option - boxes, plate for heel, band on rig, pole assisted, narrow squat)
30 sec superman hold
3.
20 Ring rows
30 sec bottom of dip hold
45 sec weighted Goblet squat hold