Pre WOD:

A, Every 2 min for 12 min (6 set)
1 Jerk Dip+2 Split Jerk

82% of 1 RM

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

B, Gymnastics:

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

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

Level 1:
6 Rounds for time:
1 Jumping Bar Muscle Up
3 Toes to Bar/Toes to mark
3 Wall Walks
18/15 Cal Bike Erg

WOD:

PartnerAmrap 30 min:
1200/1000 m Row
–
10 Rounds:
3 DB Devil press 2*22.5/15 kg
6 DB Thrusters 2*22.5/15 kg
9 DB Front Squats 2*22.5/15 kg
–
1200/1000 m Row
–
10 Rounds:
3 Toes to Bar
6 Pull Ups
12 Air Squats

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