Part A

Turkish get up

Every 2min30 for 10 minutes

Odd: 3 turkish get ups right
Even: 3 turkish get ups left

Part B

4 rounds

5 Staggered push ups each arm
into
max rep pull ups/rows

2 minutes rest

Part C

3 rounds

1 minute rack hold each side
15-25 side plank hip raises

1 min rest