Warmup
Run 400m
10 DB Turkish Getups
Strength
DB Snatch
5x4ea
*Work heavier than you are used to and practice transitioning in the air.
WOD
Virtuosity Day
20 min, Steady continuous movement
10 Single Arm DB OHS
3 Muscle Ups
:30 sec Lsit
HS Walk 25'
REC
3x:30sec Dball hold in bearhug