Warmup: 400 meter Run

10 R + 10 L High Pull @light KB

10 Goblet Squat @light KB

10 Squat Thoratic Rotations

10 Ring Rows / Pull Ups

Strength: Back Squat 3-3-3-3

*5 second at the bottom of the last rep. Build to ~80-85% of your 1RM.

WOD: 21-15-9 RFT Of:

Double DB Push Press @22.5/15kg OR Double KB @24/16kg

BMU (Beginners: Push + Pull — choose movements that you can cycle easily!)

Double DB Front Squat @22.5/15kg OR Double KB @24/16kg

Time Cap: 16 minutes.