1. 8min time cap: 3 sets x 10 KB Single Arm Floor Press (5 each side, let them use mats. 2min warm up then the remaining 6 is working set)                                        

2. EMOM6min: 1 Turkish Get Up (light weight only, one side each minute. Focus on the quality of reps)                              

3. "Over head sQuadz"                          
For time: (18min time cap)                    
100 OH Plate Squat 25/15                  
*every time the athlete drops the plate, they will have a 10 Leg Raises penalty