S/S/S:

Turkish Get-ups

4×2 increasing weight as comfortable

Video courtesy of Technique WOD.

WOD:

3 Rounds, NOT for Time:

10 air squats w/10 sec pause at bottom

5 push ups w/5 sec negative

3 Strict pull ups w/5 sec negative

Point of this WOD is mechanics of the movement and tight core during the hold/negative portions

Scaling Options:

Air Squat – to range of motion

Push ups – off a bench or box

Pull ups – jumping w/slow negative

X-tra:

Tabata roll out – whole body