Pre WOD:
Toes to Bar/HSW
Level 3
EMOM 10 min:
1, X Rep Bar Muscle Up
2, 15 meter Handstand Walk
Level 2:
EMOM 10 min:
1, X Rep Toes to bar
2, 7.5 meter Handstand Walk
Level 1:
EMOM 10 min:
1, X Rep Toes to mark
2, 3 Attempts Handstand Walk to Wall
Choose a number on Handstand Walk and Bar Muscle Up that you can keep for the whole EMOM
B, Front Squats:
3 sets*10 rep
Weight: 70% of 1 RM/2 RIR
WOD:
PartnerWorkout:
Amrap 25 min
100 Russian Kettlebell Swings, 24/16 kg
80 AbMat Sit-ups
60 Box Jumps, 24/20 in
40 Hand Release Push-ups
20 Broad Jumps, 1.5/1 m
Post WOD:
Saturday Bench Day
5 sets*5 Rep Bench press
Start at 80% of 1 RM and work around 1-2 RIR