BUY-IN:

3 Rounds:

200m Row

20 Gate Swings

1 Set of Fence Drills

Mobility WOD:

Wall Stretch

Banded Ankle/Squat

Hip Flexor Stripping

WOD: 21 – 15 – 9 (20min Cutoff – No matter what)

Burpees Over the Bar

Pull-ups

*Each Round begins with 50 Double Unders

*When you finish, you have 5 Minutes to find a Max Ground-to-Overhead.  The weight you want to begin with should already be on the bar.