Pre WOD:

A, Handstand Walk Pull Up Efficiency:
Nivå 3:
30-20-10 reps, for time of:
Pull-up
Handstand Walk (5+5 m Segment)

Nivå 2:
15-10-5 reps, for time of:
Pull-up
Handstand Walk

Nivå 1:
For time of:
15-10-5 Pull-up
3 Wall Walk Between Rounds

B, EMOM 10 min:
1. 20 Sec Handstand Hold
2. 5 Strict Weighted Pull Ups (Rir 2)

Handstand Hold: Skalera till Partner Assisted/ Wall Assisted vid behov

Strict Pull Up: Skalera vikt/reps till rir 2

Dagens WOD:

A: Front Squat : 2-2-2-ME at 93% 1RM

B, 3 set med följande interval:
Amrap 3 min:
Buy in: Row, 350/300 m
then, AMRAP of:
5 Single Arm Dumbbell Hang Cleans, 22.5/15 kg
5 Single Arm Dumbbell Push Jerks, 22.5/15 kg
5 Burpee Over Dumbbells

1 min pause mellan set

Post WOD:

A, Enbensstyrka/Balans
3 rundor för kvalité:
20/20 Banded Hamstring Curl
30 Banded Glute Bridges
20/20 Banded Clamshell