- RX -
For time:
60 pull-ups
20 KB Turkish get-ups (35/53 lb)
- Switch arms as needed.

- INTERMEDIATE -
For time:
40 pull-ups
20 KB Turkish get-ups (26/35 lb)
- Switch arms as needed.

- BEGINNER -
For time:
40 jumping pull-ups
20 DB Turkish get-ups (10/15 lb)
- Switch arms as needed.

3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull-aparts
10 scap pull-ups

Post-workout:
400-m single-KB farmers carry
- Use workout KB.

1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

For time:
60 alternating DB renegade rows (35/50 lb)
20 DB Turkish get-ups (35/50 lb)
- Switch arms as needed.
- Use two DBs frot he renegade rows and one DB for the Turkish get-ups.