Pre WOD:

Nivå 3:
For time:
45 Toes-to-bars
30 Chest-to-bar Pull-ups
30 Toes-to-bars
15 Chest-to-bar Pull-ups

Nivå 2:
For time:
30 Toes-to-bars
20 Chest-to-bar Pull-ups
20 Toes-to-bars
10 Chest-to-bar Pull-ups

Nivå 1:
For time:
20 Toes-to-bars
10 Pull-ups
15 Toes-to-bars
10 Pull-ups

Dagens WOD:

A1, Front Rack Reverse Lunges 4 set*14 rep
A2, Strict Pull Up 4 set* 5-10 rep

B, Amrap 6 min:
1 Clean & Jerk, 80/55 kg
10 Air Squats

rest 1 min

Amrap 6 min:
5 Pull-ups
30 Double Unders

Post WOD:

EMOM 6 min:
1, 15-25 sec Deep Ring Support hold
2, 10-15 Weighted Abmat Sit Ups

Assistera Deep Ring Support med fötterna i backen vid behov
Anväånd en vikt som gör att du har några rep i reserv varje runda på sit ups