A. Turkish get-up – 5 sets of 2 reps/side at about 80% of your max if you have one. If you do not, go for something moderately heavy. Focus on clean, smooth movement.
B. 3 rounds, not for time:
Single arm DB press – use same weight as last week, but shoot for one or two more reps per set (i.e. 6-7 reps)
Pull-ups – 1 max effort set of each, with a slow negative on the last rep of each set: wide grip, normal grip, chin-up grip (supinated).
C. For movement quality and consistency: 4 rounds of 15-20 unbroken wall balls, resting approximately 2 minutes between sets.