Strength
Take 20 minutes to build up to a 3rm Cluster (Squat Clean Thruster) .
"Deep Water"
EMOM x 16 (4 Rounds):
A) 7 Burpees + 5 Ring Dips
B)7 Power Snatches (95/65) + 7 Front Squats
C) 12 Shoulder to overhead (95/65)
D) 15/12 Calorie Row
Dessert(help yourself)
21-15-9 Not For Time
Back Extensions off ghd
https://youtu.be/7X075Hrl5lE
Barbell hip extension off floor
https://youtu.be/Y9NbwDdtdKs