AD/ Fitness
A. Turkish Get Ups- Build to a heavy 5 Left Arm/ 5 Right Arm- Rest 2-3 Min between working sets
B. FLR- Accumulate 4 Min- Perform 10 Leg Raises every time you break
*Advanced- FLR on rings
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5 Rounds for Time:
15 Sand Bag Thrusters
12 Ring Rows
10 Knees to Elbows

Sport/ Competition
A. DB External Rotation on Bench 8-10 @ 2020 Rest 1 Min x 3
B. Front Squat- Heavy 3/ 95% x 3 x 1 set- Rest 3 Min between working sets
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13.2 Skill Work