7 30

                    WARMUP

2 Rounds

200m Run

6 Alt. Spidermans

2 Rounds 

12 Russian KbS

10 Situps

                    WORKOUT

5 Rounds

15 American KbS    53/35

200m Run

into 

4 Rounds

15 Goblet Squats    53/35

10 WtD AnchoredSitups

into 

3 Rounds

15 Russian KbS    53/35

200m Run