Skills
The Turkish get up
Strength
E2M14M (7 sets)
2 barbell Turkish get up (left and right)
Note: Build to max. Rest as needed between the 2 reps but you must do both reps in the 2min time frame in order to count. Full rep is from the ground, stand up at full lockout and back down. At the finish, you must be on your back with your arm lockout with the load under control. See video attached for full demo
METCON
10min AMRAM
10 kettlebell swings 53/35
1 strict ring dip
Note: Add 2 reps of kettlebell swings and 1 rep of ring dips after each round
Rx+ muscle up to ring dip (muscle up counts as 1 dip)
Finisher: Tabata sit ups (full sit ups)
