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

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