Conditioning: Turkish get-up 3 x 5, 5 rope climbs, weighted pull-ups 5 x 1, weighted dips 5 x 1.
Metcon: 150 kettle bell swings for time (32/24kg) every stop or failure to reach full Rom incures an increasing penalty of 2 burpees and 2 wall ball shots. So stop 1 is 2 reps of each, stop 2 is 4 reps and so on till all 150 are complete.
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