Prehab
2 sets
3 Turkish get-ups (ea arm)
6 Walk up planks (ea arm)
9 kipping swings
MetCon
Every 4 min for 16 min complete:
20 DB Single arm O.H. Walking Lunge (total)
16 Hang snatches (75/55)
12 HSPU
Strength
A1. Close grip bench press 6-4-2
A2. Ring Rows x12
Skill Work
3 sets not for time
12 back extensions
12 super clams (ea side)
:20 one arm plank (ea side)