Skill: Turkish Get Up. 15 each arm with a 35lb KB.
Then....
Five Rounds for time:
Row 500 metres
5 Muscle Ups
5 Front Squats @ 185lb/135lb
Your weight for front squats must start on the deck - don't take it off the rack!!
For the coaches out there I have consolidated the IMCF coaching notes and TTP.
ROUTINE IS THE ENEMY.