A. Turkish Get Up (build to tough single each arm )
10 minutes
— use barbell if you go above weights available
B. 12 min EMOM:
1st min: 8 Renegade rows plus push ups (Row, Row Push up = 1)
2nd min: 8/8 Double arm KB Front Rack Alt Reverse Lunges
3rd min: REST

(measure is total lbs of lightest weight in one arm of Rows + KB)
C. Tabata Strict Anchored Sit-ups  (AMRAP – Reps)
*Hands interlocked behind head, No archings, flailing, or raising butt off ground to gain momentum*