-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