6.11

bottoms up kb press x 5/side x 2
scap pull ups x 10
support shrugs x 10
goblet squats x 10
Hollow rock x 10 x 3

then

10 DL @ 50% of max
30 sec. amrap push ups
rest 15 sec.
:15 AD sprint
rest 15 sec.
30 sec. box jump amrap @ 24/20″ with step down
rest 2 minutes x 3 rounds

rest 5 minutes (intermission)

10 Push Press @ 40-45% of max
30 sec. rope slam
rest 15 sec.
2 minute amrap burpee pull ups – switching every 3 reps with partner
rest 2 minutes x 3 rounds

*for the burpee pull ups – you will work in groups of 2 for this.. switching every 3 reps




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