Pre WOD:

A, Front Squat
4 sets*6 Rep

75% of 1 RM

Focus on being as upright as possible

WOD:

Benchmark: «Ninja-Karen»
For time
2 Rounds
100 Double Unders
35 WallBalls 9/6 kg
25 Pull Ups

2 Rounds
100 Double Unders
35 WallBalls 9/6 kg
25 Toes to Bar

Post WOD:

EMOM 9 min:
Min 1: Plank Hold, 30 secs
Min 2: Side Plank, 15/15 sec
Min 3: Superman Hold, 30 secs