11 4

WARMUP

4 rnds
4 burpees
8 ring row
8 sq
10 passthru
rotator prehab
10 tuckjump

BUYIN

 10 min
 Accumulate 4-6 Sets
  3-5  Strict Pullups

WORKOUT

for time
1k Row /run
15 Jumping CTB Pullups         
  + 15 Pushups
25 Burpees
50 Box Jumps    24/20
75 Abmat Situps
800m Run /row

BONUS

3 Rounds 
2:00 Seated Straddle
AMRAP WtD Plank
1:30 Banded Lateral Opener (ea/s)
30 sec Ring Mountain Climbers