Warm-up WOD:

3 Rounds

250m Row

20 PVC Pass Through

10 PVC Over Head Squat

5 Push-ups

Start the warm-up WOD at the top of the hour, 10 min time limit

WOD:

AMRAP 15min

15 Pull-ups

15 Push-ups

15 Sit-ups

Skill:

Turkish Get-up

Practice TGUs for 10min.

If you’re proficient at them do 30(15 each arm) with a moderate weight, either bar bell or KB.