Pre WOD:

Nivå 3:
6 rounds for time of:
3 Ring Muscle-ups
9 Toes-to-bars
Handstand Walk, 12 m

Nivå 2:
6 rounds for time of:
1 Ring Muscle-ups
6 Toes-to-bars
Handstand Walk, 6 m

Nivå 1:
EMOM 12 min:
1. 5 Jumping Ring muscle Up
2. 5 HS Walk attempts mot vägg
3. 5 Toes to bar/Toes to mark

Dagens WOD:

PARTNERAMRAP
Amrap 8 min:
30 Pull-ups
30 Single Arm Dumbbell Thrusters, 22.5/15 kg
Rest 2 min
Amrap 8 min:
30 Row Calories
30 Box Jumps, 30/24 in
Rest 2 min
Amrap 8 min:
30 Alternating Single Arm Dumbbell Snatches, 22.5/15 kg
90 Double Unders

Post WOD:

3 Rundor för kvalité
10/10 Seated Shoulder Press
10/10 Single Arm Dumbbell Rows