WOD
[A] 21-15-9 Reps for time
Thruster, 42kg (30kg)
Burpee Box Jump Over 24″ (20″)

[COMPETITION TRAINING]
[B] EMOM 7 minutes
Bar Muscle Up 3-7 reps

Pick a rep scheme that you can hold for the 7 sets

[C] Tabata Ski Erg
8 x 20 work / 10 rest
For lowest cals

 Photo Credit: Jay Clark

Photo Credit: Jay Clark