Warmup
Row 1k
40 Double Unders
20 Thrusters (bar)
5 Muscle Ups
Strength
8x 1 Squat Snatch + 1 OHS
WOD
21-15-9
Box Jump Overs (24/20)
Ring Dips
REC
Run 12 Laps
*Alternate laps with a partner
Warmup
Row 1k
40 Double Unders
20 Thrusters (bar)
5 Muscle Ups
Strength
8x 1 Squat Snatch + 1 OHS
WOD
21-15-9
Box Jump Overs (24/20)
Ring Dips
REC
Run 12 Laps
*Alternate laps with a partner