7 8

WARMUP

2 RNDS
30 sec Glute Bridges
30 sec FLR w/hollow body (front-leaning rest)
10 Walking Lunge
10 Scap Pullups
6 passthru

BUYIN

2 rnds
4 rows
4 dips   
5 Burpees   
8 Box Jumps 
10 Abmat Situps

WORKOUT

ALTAP
800m Row
6 Ring Muscleups           
   OR  15 Kipping Pullups + 15  Ring Dips 
      OR 15 Jumping CTB Pullups  +  15 Pushups
30/25 Burpees OR bodybuilders
60/50 Box Jumps  OR steps  24/20/16
90/75 Abmat Situps
1k Run

BONUS

3 RNDS
10 Peterson Stepups (ea/s)
10 Cossack Squats   (ea/s)
15 Clamshells          (ea/s)