Warmup
Speed Ladder

3 Sets
10 Face the Wall Squats
20 Alternating Birddogs
10 Alternating Halos

Then,
5 Sets
1 x Turkish Getup R/L
Increase weight every set.

Conditioning
10 Minutes Sandbag Getups

Rest 5 Minutes

Then,
3 minutes AMRAP
Burpees

Benchmark
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-up