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Strength
Three rounds

Bulgarian Split Squat (6-8 reps @ 30X0)
Rest 45 seconds
Turkish Get Up (3-4 reps each side)
Move slowly, be deliberate in each stage of the movement.

Rest 45 seconds

 

Conditioning

For time:
10 Wall Ball Shots (20/14#)
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up

Advanced athletes should perform chest-to-bar pull-ups.