STRENGTH/SKILL

3-4 sets
6 Turkish Get Ups (3 each arm)
rest 30
10 KB Halos (5 each side)
rest 30
10 Goblet Squats
rest 30
5 Dragonfly (slow & controlled)

Load as needed

WOD

2 Rounds for time
400M Run
200M Sandbag or Goblet Carry
50M DB Bear Crawl
30 Alt. Reverse Lunge

All levels load as needed

OPTIONAL CASHOUT

3 Side Plank (30 sec each side)
Russian Twist 3x15