Pre WOD:
Level 3:
30 Ring Muscle Up for time
– 500 m Bike Erg Recovery mellan set
Level 2:
10-15 Ring Muscle Up for time
– 500 m Bike Erg Recovery mellan set
Level 1:
Every min for 9 min:
Min 1: 5 Feet Assisted Muscle Up
Min 2: 10 Perfect Kipping
Min 3: 5 Jumping Ring Muscle Up
WOD:
Partner Snatch-Ladder
Amrap 5 min*4 set (rest 2 min between sets)
Buy in:
P1: 60 Double Unders
P2: 250/200 meter Row
P1: 250/200 meter Row
P2: 60 Double Unders
Then, AMRAP:
Set 1: Max Snatch, 45/30 kg
Set 2: Max Snatch, 55/40 kg
Set 3: Max Snatch, 65/50 kg
Set 4: Max Snatch, 80/60 kg
Post WOD:
EMOM 9 min:
Min 1: Supinated Passive Hang, 30 secs
Min 2: 10 Ring Push-ups
Min 3: 12 Cuban Rotations, 2/1.5 kg
