SKILL

Turkish Get-ups

Complete 30 reps total, increase in weight as desired.
Beginners-> abmat//medball
Intermediate-> Kettlebell
Advanced-> Barbell

METCON

Work for :20 sec, rest :10 sec
Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total)
a) Box jumps (24/20″)
b) Sit-ups
c) Burpees
d) Russian swings (70/44#)

*Record total reps