(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5L, 5R kettlebell row, 10 medicine ball throw) 5 rounds of:

2L, 2R Turkish Get-up @ (up to) 60% of 1RM

5L, 5R Kettlebell floor press @ scheme appropriate

5L, 5R Kettlebell bent-over row @ scheme appropriate

5 Chin-up

:20 sec. rest/ assessment Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to rush through a portion of the movement we are weak in, the 2/1000 will catch it and force an adjustment.

Kettlebell floor press: Tracking hand is not a suggestion; It doesn't have to help, but it certainly can't hurt.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!