Warm up
3 rounds
1:00 easy bike or row
10 ring rows
10 air squats

WOD prep
EMOM for 9:00 (3 rounds)
Min 1: 5 thrusters (building in weight)
Min 2: 3-5 ring rows/pull-ups
Min 3: 5 power snatches (building in weight)

WOD
21-15-9
Thrusters 75/55
Pull-ups

Into
70/50 cal bike (sub 80/60 cal row)

Into
21-15-9
Power snatch 75/55
Lateral bar burpees

*30:00 time cap