Jerk (push or split) find your 1rm.
21-15-9 reps for time of:
-Dead Lift (60% of your 5rm from last week)
For the SWOD, this is an explosive lift. Work technique if it's your first time with this lift before trying a lot of weight. For split jerks, remember to bring your front foot back half way, and then walk your back foot forward so you don't lose the weight overhead. The lift is not complete until your feet are back together with the weight over head.
For the metcon, don't lower the dead lift weight, just take breaks if needed. If you can't do ring dips, do bar dips, bar dips with bands, or bench/box dips. This is a short one so use the most challenging method you can and go all out!
Post weights and times to the comments section! bc