WOD

Dumbbell Bench Press
4 Sets: 10-12 reps @20X0
Rest 1-2 mins
+
Ring Row
4 Setsx 10-12 reps @20X0
*Feet Elevated on bench if possible or Plates
+
L-Sit
4 Sets x 15-25s Holds
Rest as needed

+

For time:
21-15-9
Hang Cleans @ 115/75
Burpees

+

15 min EMOM
1st min: 45s AirBike
2nd min: 100ft/side Suitcase Carry
3rd min: 50 DU’s or 30s Skipping