Warm-up:
EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Front Squats
c) 8-10 Pushups
Strength:
Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips + 4-8 Kipping Ring Dips
WOD:
21-15-9 For Time:
Dumbbell Squat Clean Thruster, 50#/35#
Pullup
TIMECAP: 8:00
Extra Work:
Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8
2:00 Rest
3000m Time Trial