• WARMUP
  • Bike/Row 5 mins
  • 3 Rounds 
  • 10 Barbell Good Mornings
  • 10 Sumo Pause Squats
  • 5 Shoulder CARs each side
  • 5 PVC Rev Grip Dislocates 
  • SKILL (5 mins)
  • Turkish Getup 
  • https://youtu.be/-_zTytmHM94 

  • METCON
  • 9 mins to build to heaviest 8 rep TNG Deadlift
  • At 10:00
  • 7 min to complete 
  • 30 Turkish Getups 53/35
  • At 18:00
  • 8 min AMRAP 
  • 30 Double Unders 
  • 12 Russian KBS 53/35