10 7

 WARMUP

1:00 Squat Hold (full contact w ground)
10 Leg Swings (ea/way/s)

2 Rounds
15 Banded Lat Pull Down
10 Goblet Squats
10 Ring Rows
10 Db Press (ea/s)

BUYIN

2k run/row/bike

WORKOUT

3-5  Strict Pullups
    10 sec transition
10  Thrusters
          1:40 Rest

Each set increase thruster weight

BONUS

4 rnds
5 Jefferson Curls
10 Banded Wood Chops
30 sec Russian Twists
     Rest 30 sec