Warm-up:
EMOM 12, alternating:
a) 12 Alternating Dumbbell or Kettlebell Press, light weight, control eccentric
b) 14 Goblet Walking Lunges
c) 16 Hollow Rocks + 0:15-20 Hollow Hold
Strength:
Push Jerk 3-3-3, 3×3
WOD:
15-12-9-6-3 For Time:
Pullup
Overhead Squat, 95#/65#
Ring Dip
TIMECAP: 15:00
Extra Work:
EMOM 16, alternating:
a) 5 Single Arm Kettlebell Swings + 4 Single Arm Kettlebell Swing + High Pull + 3 Kettlebell Snatch, left arm
b) 5 Single Arm Kettlebell Swings + 4 Single Arm Kettlebell Swing + High Pull + 3 Kettlebell Snatch, right arm