WARM-UP:
Tabata Machine (8 x :20 on/ :10 off)
3 x
5 Kb Windmills, each side
:10 Single Arm Hang, each side (or :20 w/ with arms)
STRENGTH:
5-4-3-2-1 Turkish Get-up, each arm
*attempt to build in weight from round to round
CONDITIONING:
For Time:
90 Hang DB Snatch
60/45 Calorie Machine
45 T2B
*Partition as needed
*15 Minute Cap