Warmup:

Bear crawl 30’ and back

Seal walk 30’ – see video below, courtesy of Train FTW

Inchworm 30’

Burpee broad jump 30’

10 Scorpions

10 Push ups

Light DB Turkish get up practice

S/S/S:

Bench Press:

5-5-5-5-5

Climb in weight

Rest as needed between rounds

Video courtesy of Starting Strength

Take 3-5 min break before WOD

WOD:

EMOM 12:

Min 1 – one to two Turkish Get Ups per side

Min 2 – 5 Single-Arm DB Power Hang Clean & Jerks per side

Min 3 – 4 DB Plank Pull throughs per side

Pick weight that is challenging for the movement

Video courtesy of Functional Bodybuilding.  Demo of the DB plank pull throughs. We finish off the week with some accessory work in an EMOM-style WOD.  Ever wonder how the Turkish get up can translate to real-life positioning? Check this out (courtesy of CrossFit HQ)

Scaling Options:

Turkish Get-Ups -> if you have shoulder issues, keep KB or DB in front rack position instead of OH

Cool Down:

Doorway Stretch – 1 Min per side

Thread the Needle stretch – 1 Min per side