6 10

WARMUP

3 RNDS
100M run
 10 Wallballs
 10 Wallball Situps
 15 Russian KB Swings (increase weight
30 sec Leg Circles

 BUY IN

tabata 4s
squats
pullups
supers

 WORKOUT

5 rnds
200m run
10 Power Clean & Jerk,    95/65 OR   65/45 OR 45/35
25 Abmat Situps

Rest 1:00

 BONUS 

Testing

 Single Leg Flexion w/ External Rotation (ea/s)
Barbell Shoulder Shear (ea/s)
Calf Smash (ea/s)