Turkish get-up

6 Rounds, new rounds every 5:e minute.
Twice of a, b and c

15/12Cal. Assault Bike
+
a)
15/12 Cal. Row

b)
10x10m Shuttle Run

c)
20m Sled Push 80/60kg

12 min AMRAP
8 behind the neck presses 40kg/25kg (sitting)
50 DUs
10 C2Bs
20 air squats

3 RFQ:
15 Barbell rollouts
40m Farmers walk with plates 2x15/10kg

100 burpees for time

5 kierrosta

5 leuanveto
3 tasajalkaloikka + kiihdytys 10m
45s lepo

50 Air Squats
25 Dips

Stamina Conditioning
Tabata TTB
8x (:20 seconds of max reps, :10 rest)

Dynamic sprint style warm up to one end of gym. Always alternate between crab walk and leopard crawl on the way back. Open that chest, stabilize the shoulders, turn on that core!

Shuffles, ABC's, floor sweeps etc.

Front Squat 5x5
Clean High Pull + Power Clean + Hang Squat Clean x5
Weighted Strict Pull Up 5x3