Warm Up

Basic plank hold 1 minute
One leg plank 30 sec per leg
Side plank 30 sec per side
One leg One arm plank 30 sec per side

Rest 30 sec between sets

 
Skill / Strength

Kettlebell Swings
H2H or two hands for beginners
Pull Up work
Pull up bottom active hold
15sec rest 5 sec – 5 sets

Pushup work
halfway down hold 10sec
rest on top 5 sec — 5 sets
3×5 Full pushup (decline for those who are proficient)

 
MetCon

MR.15.09.01
15 min Time Cap

Buy in 300m row then
3 rounds for time:
10 Situps
20 Goblet squat
30 KBS
then
Buy out 50 DU or 150 SU