Pre WOD:
A, Split jerk:
6 sets*2 Rep
Weight: 80% of 1 RM
B, Gymnastics:
Level 3:
6 Rounds for time:
6 Ring Muscle Up
12 Burpees
rest 1 min
Level 2:
5 Rounds for time:
1-3 Ring Muscle Up (Max 2 sets)
12 Burpees
rest 1 min
Level 1:
4 Rounds for time:
6 Strict Pull Up
12 Push Ups/6 Ring Dips
12 Burpees
rest 1 min
WOD:
PartnerWorkout
Amrap 25 min:
100/80 Row Calories
80 Alternating Dumbbell Snatches, 22.5/15 kg
60 Double Dumbbell Thrusters, 22.5/15 kg
40 Lateral Burpee Over Rowers
20 Double Dumbbell Devil Press, 22.5/15 kg
Post WOD:
Every 1:30 for 15 mins, alternating between:
5 Strict Handstand Push-ups
3 Weighted Strict Pull-ups
SHSPU: RIR 1-2
SWP: RIR 1-2