WARM UP / MOBILITY
Dynamic warm-up / Games: Coaches choice
Review Turkish get-ups

WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
10 min to build to a heavy single

WOD B
5 X 4 MIN AMRAPS
Complete a 4 min AMRAP at each station, 2 min rest/transition between each:

1) 10 Burpees + 2 Rope Climbs

2) 10 Cal Assault Bike + 5 Parallette shoot throughs
(push-up / through / dip / back = 1, Scale to bench or box as needed)

3) 12 GHD Sit-ups + 12 Kettlebell Snatch (6R/6L)
(1/2 range for Int / ab-mat sit-ups for Beg, Hang dumbbell snatch for Beg)

4) 15 Cal Row + 10 Box Jump overs

5) 30 Doubleunders + 20 Russian Twists (Slam ball)

No Scoring or Rx today, work at your own pace.