A. For time:
21-15-9
Thruster 96/63
Pull-ups
Into,
15-12-9
Thrusters 135/93
C2b
Into
12-9-7
Thrusters 185/123
Bar muscle ups
rest 5 min
Then,
B. 10RM Front Squat
In 3 attempts at max
C. Emom x 20
Min 1: :45 on air runner
Min 2: :40 bike
Min 3: :30 of ghd sit-ups
D. 20-30 min foam rolling / recovery