Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Front Squats
c) 8-10 Pushups

Strength:

Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips + 4-8 Kipping Ring Dips

WOD:

21-15-9 For Time:
Dumbbell Squat Clean Thruster, 50#/35#
Pullup

TIMECAP: 8:00

Extra Work:

Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8

2:00 Rest

3000m Time Trial