WOD
[A] 21-15-9 reps for time of:
22kg (15kg) Dumbbell Squat Clean Thrusters
Pull-ups

[COMPETITION TRAINING]
[B]  One Arm Dumbbell Press, 20kg (15kg)
3 x max reps

Rest 2 mins between sets. Start each set with your weak arm. No rest between arms

[C] For total cals:
Airbike
90 secs work / 60 sec rest
60 sec work / 90 sec rest
30 sec work

Photo credit: Jay Clark

Photo credit: Jay Clark