Warm-up:
16 Minutes @ Easy Pace:
50′ Inchworm
10 Ring Rows
5 Muscle Snatch from Hip
5 Hang Power Snatch
5 Touch-and-Go Power Snatch
Strength:
Touch-and-Go Power Snatch 5RM
WOD:
21-15-9 For Time:
Burpee
Pullup
TIMECAP: 6:00
Extra Work – 18 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold