Prehab
2 sets
3 Turkish get-ups (EA)
6 half kneeling inverted KB press (EA)
9 hollow body rocks
MetCon
5 min AMRAP:
5 Pull-ups
10 KB swings
*1 MIN REST
5 min AMRAP:
5 DB Man makers
10 DB Alt. Step ups
*1 MIN REST
5 min AMRAP:
5 Toes to bar
10 air squats
Strength
Three sets:
A1. Ring rows (3 sec pause @ top of hold) x10
A2. Front elbow plank x60 sec.
*1 min rest between sets