Partner Warm UP:
Get a partner. One person rows while the other person does Barbell Turkish Getups X 10 (55lbsmen/26lbswomen), 5 per arm.
Note the amount rowed and switch. Then compare rowing distance. Whoever does less has to do 1 burpee for every 30 meter difference.
Do three rounds.
21-15-9 reps for time of:
225 pound Deadlift
L sit holds
Record your longest L sit hold on the parrallets. If you are unable to do this because of flexibility. Then Hold Downward Dog for 2 min X 3.