Warm-up: Dynamic hip and shoulder warm-up

WOD A: Turkish Get Up (12 minutes)
Experienced athletes, work up to a 1 RM (Kettlebells only).To count as a successful lift you must control the weight up and down on both sides.
Newer athletes, work on technique with light-moderate weight Kettlebells or Dumbbells.

WOD B: Metcon (AMRAP – Reps)
Complete 5 rounds for total reps:

1 min – AMRAP: Row for Calories
Rest 30s
1 min – AMRAP: Doubleunders (Every 5 = in 1 Rep)
Rest 30s
1 min – AMRAP: Dumbbell Push up + hang squat clean to overhead (2 x 45/30lb)
Rest 30s

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