L1: a) Turkish Get-ups x5 per arm (start to get comfortable with the movement and build to a moderate to tough weight for 5 reps per arm, continuous)

b) Pullup practice: dead hang, partner negatives

c) 6 sets of:

:30 sec. AMRAP of wall balls
:30 sec. of rest
:30 sec. AMRAP of Chinese DB Row x5/arm
:30 sec. of rest

L2: a) Reverse overhead medicine ball toss x3x4

b) Airdyne sprints x 8 rounds

:30 sec. @90% of max effort
rest 3 min. between rounds (there is a 7 min rest between sets 4 and 5)