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Advanced ONLY: You'll need more than an hour of training time to add this to your training. Snatch High Pulls - 3 x 3 Reps - slow decent
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WOD: 21-15-9
OH Squats - 65/45 L1, 95/65 L2, 135/95 L3
Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
--- Extra Credit:
10 Russian KB Swings, EMOM for 10 mins - 106/97 Rx+, 70/53 Rx
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Accessory: GHD Sit Ups - 3 x 15-20