5 9

WARMUP

6 rnds
10 PVC Pipe Passthroughs
3 R & L Kb Press to Windmill
5 Tuckups

 BUYIN

12 minutes
1) 4 Turkish Getups .  (2 ea/s) 
                build  weight each set
    2) 1:00 Spiderman Crawl

3) 4 Turkish Getups 
    4) 1:00 Table Rocks

5) 4 Turkish Getups  
   6)  1:00 Handstand Walk/ Practice
               OR .  1:00 Bear Crawl

7) 4 Turkish Getups 
   8) 1:00 Table Rocks

WORKOUT

alternate movements - 12 MIN CAP

20-18-16-14-12-10-8-6-4-2
     • Wallballs   20/14 . or lighter

           and

10-9-8-7-6-5-4-3-2-1
     • Toes to Bar .
           OR knees . OR raise

BONUS

4 Rnd

2:00  Row
5 Wall Squats 2221
5 Jefferson Curls