A. Primer

2×8 Single Leg DB Hip Thrust on Bench

B.

4 Rounds: 

4 Barbell Reverse Lunges (Each Leg)

Rest :30

5 KB Snatch Each Arm

Rest 2:00

C.

Health

AMRAP 12: 

12/9 Cal Row

15 American KB Swings 35/25

3 Pull Ups or 6 Jumping Pull Ups

Fitness

AMRAP 12: 

12/9 Cal Row

15 American KB Swings 53/35

3 Bar Muscle Ups or 6 CTB Pull Ups

Performance

AMRAP 12: 

12/9 Cal Row

15 American KB Swings 70/53

3 Ring Muscle Ups