Strength: 4x6 Turkish Get ups (Go heavier than you went last time. For a bit of an extra challenge, use a weighted barbell; be careful of people around you.)
Skill: Practice Medball Cleans, emphasis on a strong shrug.
WOD: 10x10
Hang Cleans (155/115)(A Justin WOD, if there ever was one!)
Rest one minute between sets