A. Primer

2×8 Single Leg DB Glute Bridge Each Leg

B.

4 Rounds: 

5 Barbell Reverse Lunges (Each Leg)

Rest :30

25 Unbroken Russian KB Swings (AHAP)

Rest 2:00

Health

For Time- CAP 10:00

12-9-6

Pull Up or Jumping Pull Up

Squat Clean 95/65

Fitness

For Time- CAP 10:00

12-9-6

CTB Pull Up

Squat Snatch 115/85

Performance

For Time- CAP 10:00

12-9-6

Bar Muscle Up

Squat Snatch 135/95