A. Turkish get-up – Take 15 minutes to work up a heavy double on each arm. Do not set the weight down between your 2 reps on a given arm, but you may rest between arms. Weight must be completed with each arm for it to count.
B. For time:
24-16-8-4 of:
Stationary reverse lunges with a barbell overhead (115/75, or scaled as needed)
Horizontal ring rows
Run 400 m after each round.