WOD

For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)* Target time: 9-11 minutes
* Time cap: 14 minutes

SWOD

Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x  4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*
*15 minutes.