7 25

WARMUP

2 rnds
10 Russian KbS (light)
10 Kb Around the Worlds (ea/way)
10 One-arm Russian KbS (ea/s) (light)
10 Goblet Squats w/ 2s Hold in bottom

(heavier Kb in 2nd round)

Then 

5  Box Jumps low & easy
     5 Scap Pushups
5  Bx Jumps moderate height
     5 Scap Pullups
5  Bx Jumps challenging but safe
     5 Scap Pushups

BUYIN

12 minutes -  4-5 Sets
   3 (hang) Power Cleans  +
   1 Jerk

 then

2 rnds
6 Hang Power Cleans 
5 Front Squats 
3 Handstand Pushups

WORKOUT

5 RNDS - goal under 8 min
12 Hang Power Clean   95/65  OR 75/55  OR  55/35
9 Front Squat       
3 Strict HSPU OR  10 Pike  Pushups OR  8 Box Pushups

BONUS

1 min each
burpees
Glute Smash & Floss   (ea/s)
turkish getups
Hamstring Smash & Floss   (ea/s)
wall sit
T-Spine Overhead Extension