Warm-up:
3 Sets
20 Second Ring pec stretch
15 Meter high knees
15 Meter butt kicks
7/7 Pike ups

Strength:
Back Squat:
65% x 5
75% x 3
85% x 2
95% x 1, then work to a 1RM

WOD: For Time
21-15-9
Thrusters (95/65)
Kettlebell Swings (53/35)
Goblet step up (53/35, 24″/20″)
Ring pull-ups
*Finish right away with 50 Ball slams

Recovery:
Quads, Hips and Hamstrings