9

20 min AMRAP

10 back extensions or reverse hyperextensions
6 reverse burpees
8 dumbbell lunges

11 rounds

9

Burgerner warm-up
2 x 15 @ 45# muscle snatch

Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#

2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee