Pre WOD:

Bodyweight Fitness Level Test:
Level 2+3: 100 Burpees For time
Level 1: 50 Burpees for time:


A, Gymnastic Progressions:
EMOM 10 min:
1, 20 Sec Freestanding Handstand Hold/20 Sec Wall facing HS Hold
2, 2 Bar Muscle Up/5-10 Toes to Bar

B, Amrap 12 min:
2 Bar Muscle Up/8Toes to Bar
4 Wall Walks
8/8 SA Kettlebell Snatches, 24/16 kg
8/8 SA Kettlebell Front Rack Reverse Lunges, 24/16 kg

Post WOD:

Zone 2:
30-40 min Zone 2 Run

Keep heart rate at zone 2 intensity

This can be done Post Workout or earlier/later in the day

If you can´t run this can also be done on an optional erg.