Skill-work:
3 Rounds
6 TurkIsh Get-Ups
12 Ball Ups or Ice Cream-makers on Pull Up bar
1 Min Weighted Plank
Conditioning:
4 Rounds
45 Max Reps /15 Rest Interval
Right arm KB Snatches
Goblet Squats
Left Arm KB Snatches
Bar Muscle Ups
Russian KB Swings
Skill-work:
3 Rounds
6 TurkIsh Get-Ups
12 Ball Ups or Ice Cream-makers on Pull Up bar
1 Min Weighted Plank
Conditioning:
4 Rounds
45 Max Reps /15 Rest Interval
Right arm KB Snatches
Goblet Squats
Left Arm KB Snatches
Bar Muscle Ups
Russian KB Swings