Skill Practice Warm Up:

Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).

Strength: 7×2 back or box squat – 11 of 15 (7 sets of 2 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)

Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: 50 Burpees for Time.

For Time.

50 burpees

Scaling Guide: 2:30 – 6:00, about 12 reps per min. Scale Up: 100 reps for time (Guide: 5 – 8 min).

Optional ‘Cash Out’: 20 cal row, 15 wall ball, 4 minutes