6 11

WARMUP

2 rnds
100m run
4 Burpish Getups (alt burpee/ empty Turkish getup)
20 step high-kicks
8 samson stretch
8 passthru

BUYIN

2 Rnds
6 Front Squats 
10 Arch Body Pulses      

6 CTB Pullups   

10 Hollow Rocks

3 Front Squats    

10 Arch-hollow Swings

3 CTB Pullups

WORKOUT

21-15-9

• Front Squats   155/105  OR 
       135/95 OR  95/65 OR  75/55
 OR  Goblet Squats  18/12

• CTB Pullups     
    OR Pullups  OR  Jumping Pullups

BONUS

Accumulate 30 reps each
Kettlebell Windmills (ea/s)
V-ups
Scap Pullups .       SLOW