3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict
Ready
5 minute instruction Turkish Get Ups
7 minutes
Max reps TGU - WITH proper FORM medium weight
Strength
Snatch
Hang + Power + Squat
1+1+1 x 10 add weight every set
Metcon
8 x 250m row SPRINTS - rest the amount of time it took you to row (if at any time your coach thinks you are not sprinting - BE PREPARED)
8 x 200m run SPRINTS - rest amount of time it took you to run (SAME AS ABOVE)
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