1 . 21 – 15 – 9 reps not for time of

back squat and

7, 5, 3 reps strict ring muscle ups

or 21 – 15 – 9 dips

2 . E4mom x 4,

7 dumbbell snatch each hand + 15 t2b + 15  kb swings

3 . 50 burpees over bar for time

time cap 5 min