Strength
14 heavy alternating turkish get ups
(5 min cap)
Conditioning
3 x 8 min AMRAPs - rest 1 min btw AMRAPS
1.
30 sec HS Hold
Accumulate 30sec chin over bar hold or chest to ring hold
30 sec Plank
2.
30 superman rocks
14 pistols alternating (use your most common scaling option - boxes, plate for heel, band on rig, pole assisted, narrow squat)
3.
2 DB Man maker
15 ball slams