Pre WOD:

A, 6 set*1 Power Clean& Split Jerk

Starta på 75% av din 1 RM clean & Jerk och bygg upp till dagens tunga

B, Gymnastics:

Nivå 3:
3 RFT:
20 Alternating Pistols
20 Toes-to-bars
10 Strict Handstand Push-ups

Nivå 2:
3 RFT:
20 Alternating Pistols
10 Toes-to-bars
10 Strict Handstand Push-ups to Weightplate

Nivå 1:
3 RFT:
20 Alternating Pistols to box
10 Toes-to-mark
5 Strict Handstand Push-ups to Weightplate

Dagens WOD:

Partnerintervaller:
For 7 cycles:
AMRAP in 3 mins of:
Row, 300 m
24 Thrusters, 40/25 kg
Max rep Bar Facing Burpees

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post WOD:

4 set*5 Strict Weighted Pull up

– Bygg upp till dagens 5 RM