Skill/Strength 3 sets of each.. 1/2 turkish get-ups (5 each arm) wall static sit squat: (1 minute) ring dips Metcon 1 mile run (buy-in) then.. 3 rounds of 2 rope ascents 20m OH walking lunge (45/25) 10 kb snatch (35/26) then.. 800m (cash-out)