6 19

WARMUP

2rnds
6 turkish getups
12 squats
6 dips
8 passthru
8 samson stetch

then

3 rnds
10 Ring Rows 1s hold at top
10 Tuck-ups

BUYIN

4 RNDS
20 One-arm Db/Kb Rows
45s Rest between  sides & sets

WORKOUT

3 rnd - goal under 6 min

15 OR 12 Dumbbell Thrusters .  53 thru 18
15 OR 12 OR 9 burpees

BONUS

       3 Rounds 
    8 Jefferson Curls
          1:30 Steady Row
    8 Windmills    R
          1:30 Steady Row
    8 Windmills    L

   1:30 Steady Row