Warmup – 10 minutes
turkish getups (each arm/alternating)
make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center.
Strength – 25 minutes
in-between each set perform a max set of ball ups or strict t2b
WOD -20 minutes
Chest to Bar Pull-ups