KettleBell/Function:

A.) Turkish Get-ups

– 5x1L/1R

Inbetween sets

Strict MU progresssions

– 2-3 progressions / MU’s

B.) 4 rounds

300 m row

Lunge walk <-> (carry KBs)

10 Deadlift (185/125)

Perform RX:

A.) Front Squats

– 5×3 w/pause 1st rep 3 sec.

Inbetween sets

– 2-3 progressions / MU’s

Strict MU progression

– false grip ring rows – 25

– 2-3 MU between FS sets (from low rings on ground)

B.) 4 rounds

300 m row

Lunge walk <-> (Plate OH)

10 Deadlift (225/155)

Compete:

A.) Front Squats

– 5×3 w/pause 1st rep 3 sec.

Inbetween sets

3 M/Us 

B.) 4 rounds

300 m row

Lunge walk <-> (1 KB OH)

10 Deadlift (275/205)

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