Dagens WOD:

A, 4 set* 12 rep Front Rack Reverse Lunge
Mellan varje set:
RX/Advanced: 5 Strict Weighted Pull Ups (rir 2)
Fitness: 10 Ring Rows

B, For time:
80 Wall Balls, 9/6 kg (Fitness 60 rep, 6/4 kg)
— then —
4 rounds of:
10 Deadlifts, 70/50 kg (Fitness 50/35)
20 AbMat Sit-ups (Fitness 10 rep)

Cap= 12 min

Tri Erg:

Start every 12 min:
1, 2 rounds for time of:
Row, 600/500 m
10 Burpees
Row, 300/250 m
10 Burpees
2, 2 rounds for time of:
Ski Erg, 600/500 m
15 Jumping Air Squats
Ski Erg, 300/250 m
15 Jumping Air Squats
3,  2 rounds for time of:
Bike Erg, 1200/1000 m
50 Double Unders
Bike Erg, 600/500 m
50 Double Unders