Fitness
A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm
B.
Kettlebell Swings x 80 reps
Toes to Bar x 40
Partition your reps as you see fit.
Performance
A.
Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)
B.
Ground to Overhead x 30 reps
Immediately followed by…
Toes to Bar x 40
Partition your reps as you see fit.