Pre WOD:

A,
1, Nivå 3
6 rounds for time of:
5 Ring Muscle-ups
10 Box Jumps, 24/20 in
15 Air Squats

2, Nivå 2:
6 rounds for time of:
1-3 Ring Muscle-ups
10 Box Jumps, 24/20 in
15 Air Squats

3, Nivå 1:
6 rounds for time of:
3 Jumping Ring Muscle-ups (Så höga ringar som möjligt)
10 Box Jumps, 24/20 in
15 Air Squats

B, (Alla nivåer) EMOM 8 min:
1: 10-20 sek Deep ring support
2: 10-20 sek Ring Support

Dagens WOD:

A1: Power Clean : 2-2-2-2-2-2-2
A2: Strict Handstand Push-ups : 5-5-5-ME
Starta på 78% av max på Power Clean

Amrap 12 min:
10 Deadlifts, 100/70 kg
10 Toes-to-bars
20 Air Squats

Post WOD:

3-5 rundor för kvalité:
12-15 Barbell Biceps Curl
12-15 Barbell Skull Crusher
12-15 Bent Over Barbell Row