10 Turkish Getups each side
then
3 Rounds of"Cindy" NFT
5 Pull ups
10 Push Ups
15 Air Squats
Strength
Bench Press 5 x 10 reps E3M
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WOD:
3 Rounds fortime
Run 400 Meters
21 American KB Swings 53/35 (Rx) - 70/53 (Rx+)
12 Pull Ups (Rx) - 6 Bar Muscle Ups (Rx+)
There will be bonus/extra on the board for those with the time to put in.
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Please watch the Youtube video below with Jeff Martone on the Turkish Get up.