Pre WOD:

Level 3:
21-15-9 for time:
Chest To Bar Pull Up
Handstand Push Up

Level 2:
15-12-9 for time
Chest To Bar Pull Up
Handstand Push Up

Level 1:
12-9-6 for time
Pull Up
Push Up

WOD:

Benchmark: «Go for it»
EMOM 32 min:
Min 1: Row for max Cal
Min 2: Front Squat 60/40 kg for max rep
Min 3: Lateral Burpees for max rep
Min 4: Rest

Post WOD:

EMOM 9 min:
Min 1: 5 Wall Slides
Min 2: 10 Cuban Rotations, 1.5/1 kg
Min 3: 10 Face Pulls

Focus on high quality movment.