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Warm-up: 3 rounds
10 dead lift
1 min plank
10 sumo dead lift high pull (SDHP)
10 shoulder bridge with knee lift each side
10 swings

Skill: TGU breakdown

Workout: AQRAP (As Many Quality Rounds As Possible) 15 min
1 TGU with kneeling Press (1-5 presses)(use the presses as a stabilizing practice)
5 gun slinger swing, clean pause squat each side
5 One arm swings
10 Alternating swings

Warm-down: 5 min Janda sit-up practice