-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