7 11

WARMUP

8 minutes
      Right Arm
8 Db Row
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster
      Left Arm
SAME

BUYIN

15 MIN
Accumulate 4-7 Sets
 3-5  Pronated Negatives
     OR  Pullups

WORKOUT

18 MIN AMRAP 
400m Run
15 Kipping Pullups  OR  CTB/JUMPING
21 Front Squats  95/65   OR    55/35
     OR  30 Front Squats  75/55

BONUS

4 Rnds
12 Weighted Glute Bridges
     Rest 30 sec 
12 GHD Hip Extensions w/ 2s pause at top
     Rest 30 sec