A. Turkish get-up – Work up to a heavy double (up and down twice without setting the weight down) on each arm. Smooth controlled movement is the way to go with this one.
B. Since the CrossFit Regionals are going on right now, this one is somewhat inspired by the CrossFit Regionals Event 2 (“Regional Nate”):
7 rounds of:
4 strict chest-to-bar pull-ups (scale to regular pull-ups or assisted pull-ups)
7 DB push presses (if you have HSPU, feel free to do them instead)
12 KB snatches (6 on one arm, then switch) (55/35 – Regionals weights are 70/53.)