For quality do 3 rounds of:
- 3 x Turkish Getups per Side
- 3 x Plate Walk
- 30 Second Handstand Hold
AMRAP in 10 minutes of (taken from CF Invictus):
- 1 Deadlift
- 1 Hang Power Clean
- 1 Front Squat
- 1 Push Press
Use 95lbs/43kg for weight. Any time the weight settles on the ground, more than just the touch and go for the deadlift, do 5 burpees.
Results: Used 18kg for TGUs. Plate walks went very well. For the AMRAP completed 27 rounds (first 10 rounds unbroken, then could only manage 3-5 rounds for the rest).