Skill EMOM 4
Before starting, warm up

3 sets;
20 single unders
10 lunges
5 tic-tocs

Spend a couple minutes learning the Turkish Get Up:

Do this as a group, in a circle, with little or no weight. Your coach will lead you step by step.

16 minutes
Min 1: 10-100 Double Unders
Min 2: 20 Overhead plate lunge
Min 3: 1-5 Pull Ups or Muscle Ups
Min 4: Turkish Get Ups, 1 or 2 per side

Pick numbers you can hit easily in a minute. You’re looking to build skill, not burn out.

1000m Row (Time)
Max Effort 1000m Row