21 July WOD 

Strength: 7×1 above the knee snatch 
WOD:

3 minutes to find a 1rm of front squat+push press+thruster complex

At 3 minute point you will complete:

20 pull-ups

30 release push-ups

40 weighted sit-ups 

*39 and younger will do CTB, 40 over will do pull-ups 

Then 5 minutes rest 

3 rounds

1 min deadlift 

1 min burpee to plate

1 min KB swing

*39 younger will work for :40 and rest for :20, 40 and over will work for :30 and rest for :30
*weight on deadlift will be BW, KB will be 1.5/1

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