7.24

Sumo squat to stands x 10
forward wall slides x 10
kip swing on rings x 10
x-band walks x 10
plank walk outs x 10

then

A.1 Back Squat; 8 reps x 3 sets @ 65-70%
A.2 kb bent over row x 8/side x 3 sets
+
“donkey kick”
3 rounds for time
15 hang squat cleans, 95/65
15 burpees over the barbell
15 pull ups

Finisher (Optional)
3 rounds – not for time
15 hollow rocks
15 arch rocks