Warm Up: 3 Rounds Of:

200 meter Run

10 Empty Bar Thrusters

10 Standing SPT

10 Squat Press Outs @light KB

Strength: 12 minutes EMOM Of:

2 Thrusters @75%1RM.

WOD: 21-15-9 RFT Of:

OHS @60/40kg (Beginners: work from the rig)

Box Jumps @60/50cm

Time Cap: 7 minutes.

-Rest 3 minutes-

21-15-9 RFT Of:

Thrusters @20/15kg

Ball Slams @15/10kg

Time Cap: 5 minutes.

*If you finish the first workout before the time cap, rest until it finishes + the 3 minute rest.