Work up to a heavy single Power Snatch
Work up to a heavy single Clean and Jerk
Core Muscular Imbalance
4 Rounds, not for time
3L/3R Turkish Get Ups with a heavy DB/KB
10 Hollow Rocks with a 15/10 pound plate held over head
25 yard single arm farmers carry with heavy DB/KB (25 yrds with the left hand and 25 yrds with the right hand)
30 to 40 minutes of light (65-75% effort) running, rowing, assault bike or ski erg. You can also combine any of them for total time.