-Warm Up-


2 rounds


100 meter stuff legged row

5 goblet squats

8 Russian kb swings

5 kb high pulls

8 btn push presses (empty barbell)


Then burgner warm up with a pvc

1x through 3 reps at each position



-Strength-


Muscle snatch


Establish a 3 rep max


-WOD-



Buy-in 500m Row for time

Then


21-15-9

Goblet squat

Kb swing


Then


500m Row for Time