WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 Air squats 20 Walking lunges 20 Scorpions SKILL: Turkish Get-up ( 10 min ) 3 x 8 Total reps ( 4 on R then 4 on L ) WOD: 16 Min EMOM Min 1 : ME KB swings ( 24/16 )