Pre WOD:

Gymnastics:

Level 3:
«Strict, Strict, Strict»
5 Rounds for time:
10 Strict Pull Up
10 Strict Handstand Push Up
10 HR Push Up
Rest 1 min

Level 2:
«Strict, Strict, Strict»
5 Rounds for time:
5 Strict Pull Up
5 Strict Handstand Push Up
5 HR Push Up
Rest 1 min

Level 1:
«Strict, Strict, Strict»
5 Rounds for time:
3 Strict Pull Up
6 Ring rows
5 Seated DB Press
5 HR Push Up
Rest 1 min

WOD:

Benchmark: «Lille Hopp»
2 rounds for time of:
40 SA Dumbbell Box Step Overs, 1*22.5/15 kg, 24/20 in
20 Handstand Push-ups
30 Box Jumps, 24/20 in
20 Toes-to-bars
20 Burpee Box Jumps, 24/20 in 20 Pull-ups

Post WOD:

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

Focus on high quality movement.