12 9

 WARMUP

10 min
10m Bear Crawl
30 sec Super Front Rack
10m Crab Walk
30 sec Plate Hops
10m Duck Walk
10 Air Squats 2 sec pause at bottom

BUYIN

1k run

WORKOUT

8 rnds
8 Power Cleans 75/55
12 Front Step Lunges 75/55
25 Doubleunders  or
      50 Singleunders
1:00 Rest

BONUS

2:00-4:00  Each
Glute Smash & Floss   (ea/s)
Calf Smash   (ea/s)
Quad Smash & Floss  (ea/s)