Fitness

Metcon
A. Skill/Strength:

Barbell Turkish Get-Up

Work up to heavy but controlled rep, always start with weaker side first.

Metcon
B. EMOM 21:

Min 1: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 2: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 3: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
Min 4: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 5: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 6: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
.
.
.

Performance

Metcon
For time:

1000m Row
50 Thrusters 20/15kg
30 Pull-Ups
750m Row
25 Thrusters
15 Pull-Ups
500m Row
15 Thrusters
9 Pull-Ups