Pre WOD:

A, Gymnastics:
Level 3:
4 Rounds for time:
15 meter Handstand Walk
6 Bar Muscle Up
12 Strict Handstand Push Up
rest 1 min

Level 2:
3 Rounds for time:
7,5 meter Handstand Walk
1-3 Bar Muscle Up
6 Strict Handstand Push Up
rest 1 min

Level 1:
3 Rounds for time:
3 Wall Walks
5 Jumping Bar Muscle Up
3 Strict Handstand Push Up to Weightplate
rest 1 min

Dagens WOD:

A1, Back Squat: 6-6-6-ME @78 %
A2, DB Floor Press: 12-12-12-12
(2-3 RIR)
B, 3 x 4 min AMRAP
1. Max Rep Single Arm Devils Press 22.5/15 kg
1 min rest
2. Max Toes to Bar
*10 Air Squats Every Break
1 min rest
3. Buy in: 500/450 meter Row
Then:
Max SA Dumbbell Thrusters 22.5/15 kg

Post WOD:

EMOM 9 min:
5 Wall Slides
10 Cuban Rotations, 1.5/1 kg
10 Face Pulls

Focus on high quality movment.