Pre WOD:

A, Jerk Complex:
E2MOM for 12 min:
1 Push Jerk+2 Split Jerk

75% of 1 RM

Keep the weight at 75% and focus on
being as upright as possible in the
dip

B, Gymnastics:

Level 3:
5 Rounds for time:
6 Bar Muscle Up
12 Toes to Bar
12 meter Handstand Walk
18/15 Cal Bike Erg

Level 2:
5 Rounds for time:
1-3 Bar Muscle Up
6 Toes to Bar
6 meter Handstand Walk
18/15 Cal Bike Erg

Level 1:
4 Rounds for time:
6 CTB Pull Up
12 Push Ups
3 Handstand Walk attempts to wall
rest 1 min

WOD:

PartnerWOD:

For time:
Row, 3000/2500 m
200 Wall Balls, 9/6 kg
100 Dumbbell Box Step Over, 2*22.5/15 kg 24/20 in

36 min Cap

Post WOD:

A, Tempo Strict Pull-ups
5 set x 3 rep

Move as slow as possible both up and down.

B, Couch Stretch 3x 60 secs/Side