A)
Turkish get up practice in 12'
Build up to a heavy 1 rep

B)
8 single arm KB complex (left/right) *
3 swing
3 snatch
3 push press
3 front squat

*rest 60" after each complex

C)
Core strength
3 rounds for quality
10/10 single arm front rack march
20/20 m single arm farmer carry
20-30" hollow hold