Strength
Push/Pull/Squat
40/20 x 12
1 – Windmill
2 – Ring rows
3 – Bulgarian split squats
Workout
12 min AMRAP
2 Turkish Get-ups (50/35 DB)
10 Sit ups
5 Chest to bar pull ups
**For the strength work, do as many reps in the allotted time. Alternate arms/legs ever 20 seconds.
For the workout, perform the TGUs as 1 per arm (2 total reps) each round. Use the same weight for both arms.