Not for time:
10 alternating Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols + 10 push-ups @ 2011 + 5 strict toes-to-rings @ 3110]
+
A. Front squat, 8-8-8 @ 55% 1RM w/emphasis on speed throughout (think 00X1 tempo); 3:00 rest
B. Squat clean, 8 x 1 building so only last 2-3 singles are 80-90% of max; begin a set every :60
+
3 sets even:
450m row
10 DB shoulder-to-overhead, up to 60/40/hand – should be tough but doable unbroken
15 Russian kettlebell swings, 70/53
15 glute-ham sit-ups
45 double-unders
3:00 walk rest

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