21-15-9 ... kinda

Strength

E3M12M

3 Strict Pull-ups
6 Alt Top Down DB Strict Press

MetCon

3 Rounds for Time:

FITNESS
3 Rounds for Time:
21 Ring Rows
21 DBL DB Push Press 35s/20s
9 Thrusters 85/60

*15min time cap

PERFORMANCE
3 Rounds for Time:
21 Pull-ups
15 HSPU (or 21 DBL DB Push Press 50s/35s)
9 Thrusters 115/75

*15min time cap

COMPETITION
3 Rounds for Time:
21 C2B Pull-ups
15 Strict HSPU
9 Thrusters 155/105

*15min time cap