Pre WOD:

Heavy Benchmark: Fitness Level
Level 2+3
5 Rounds for time:
5 Deadlift 125/85 kg
10 Burpees

Level 1: 5 set*5 Deadlift
75% of 1 RM

WOD:

A, Gymnastic Progressions:
EMOM 12 min:
1, 1-5 Bar Muscle Up/5-10 Toes to Bar
2, 10 Handstand Push Up
3, 45 Double Unders

B, For 3 cycles:
AMRAP in 3 mins of:
6/6 Single Arm Dumbbell Push Jerks, 22.5/15 kg
6/6 Dumbbell Front Rack Reverse Lunges, 22.5/15 kg
3 Bar Muscle-ups/9 Toes to bar
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post WOD:

Zone 2 Session:

1 Round:
—
3 Rounds:
500/450 m Standing Bike Erg D10
500/450 m Bike Erg D3
10*10 m Shuttle Run
—
3 Rounds:
250/225 m Ski Erg D10
250/225 m Ski Erg D3
25 Kettlebell Swing 16/12 kg
—
3 Rounds:
250/225 m Row Erg D10
250/225 m Row Erg D3
20 KB Goblet Box Step Up 16/12 kg 24/20 inch

– You can adjust the Ergs to only row if Bike and Ski are not avaliable

– You can do this workout as an Buy out after the session or optimally as an extra session on a day where you have more time