Pre WOD:

Nivå 1:
A, EMOM 6 min:
Min 1: 20 sek Headstand
Min 2: 20 sek Handstand mot vägg

B, EMOM 10 min
Min 1: 3-5 Pull Ups
Min 2: 3-5 Handstand Push Up

Nivå 2:
E2MOM in 10 min:
2 Rundor:
3 HSPU
3 CTB Pull Up

Nivå 3:
3 Rundor för tid:
50 Double Unders
12 CTB Pull Ups
12 Handstand Push Up

Nivå 1= 1-10 Pull Ups, 1-5 HSPU
Nivå 2= 5-10 CTB Pull Up. 5+ HSPU
Nivå 3= 10+ CTB Pull Up, 10+HSPU

Dagens WOD

Amrap 12 min:
12/10 Row Calories
6 Handstand Push-ups

Rest 3 min

Amrap 12 min:
48 Double Unders
6/6 Dumbbell Hang Cleans, 22.5/15 kg
6/6 Dumbbell Front Squats, 22.5/15 kg

Post WOD:

3 Runder:
20 Alt DB press
20 Banded nedtrekk
1-2min hvile mellom sett