Warm Up

2 Minutes of Cardio or General Warm-up

Into

2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops

Strength

Front Squats

On the Final Minute, Perform an AMRAP

1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

For Time

21-15-9

COMPETITIVE

Thrusters (95/65)
Pull-Ups

PERFORMANCE

Thrusters (65/45)
Jumping Pull-Ups

LIFESTYLE

DB Thrusters
Ring Rows