11 11

WARMUP

3 rnd
100m run
10 arm swings, ea/frnt/bck
8 pushups
10 sq
6 passthru
rotator prehab

BUYIN

5 RNDS
10 shuttle runs
10 turshish getups

WORKOUT

12 min AMRAP
Unbroken Sets:
1-3 Strict Pullups
5 Piked HSPU
5 Box Pistols (ea/s)

When sets cannot be maintained 
unbroken, drop reps by 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

BONUS

2 rnds
2:00  Row
 2:00 Suprapatellar Smash & Floss (ea/s)
2:00  Row