7 24

WARMUP

2 RNDS
1 min Row
1 m    Goblet Squats (light)
1 m    Singleunders
 

BUYIN

3 rnds
100m Row
8 Thrusters   
10 Turkish getups
8 Burpees

WORKOUT

4 rnds - goal under 20
200m Run 
14/12 KB snatch or One-arm Rus 53/35/26/18   R
14/12 Back Step Lunge 35/26 (front rack)         R
200m Run 
14/12 KB snatch or One-arm Rus   L
14/12 Back Step Lunges                 L

BONUS

 4 Rounds 
4  Turkish Get--ups  (ea/s)
10  Y-T-Ws
10  Plank March’s  (ea/s)