Turkish get up

6 reps each hand
4 reps each hand
2 reps each hand

add weight every set, find your heaviest 2 reps of the day

rest as needed between sets

RX+ may use a barbell

METCON- E.3.M x 5:

7/7 single DB/KB thruster
6/6 single DB/KB snatch
5/5 single DB/KB OH lunge

RX DB weight= 22.5/15 kg
RX KB weight= 24/16 kg