Warm-up:
EMOM 9, alternating:
a) 5 Perfect Burpees + Mountain Climbers for remainder of minute
b) 5 Ring Row + Sit Back
c) 1:00 Rowing
Gymnastics:
Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions
WOD:
Row 2x1500m, rest while partner works
Extra Work
21-15-9 For Time:
Sumo Deadlift High Pull, 115#/75#
Box Jump Overs, 30″/24″