WOD
21-15-9
Thruster 42,5kg/30kg
T2B

A.
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

10min EMOM
1 snatch + 3 overhead squat

Odd: 15/12 cal Row
Even: 7-10 HSPU

Power clean + push jerk 6x2x70%

6 x (2+2+2)xsnatch pull+ hang power snatch + ohs
with perfect form

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs
7 Thrusters
7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs
9 Push Press
9 Ring Dips

A.
Three sets of:
Kneeling Kettlebell Halos x 3-5 reps each direction
Rest 45 seconds
Overhead Squat x 6-8 reps
Rest 45 seconds
Dumbbell Renegade Rows x 5 reps
Rest 45 seconds

B.
Three rounds for time of:
15 Strict Handstand Push-Ups or Seated DB Presses
20 Alternating Front Racked Reverse Lunges

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

DL: 3x10