Pre WOD:

Gymnastics:
Level 3:
5 Rounds for time
15 meter Handstand Walk
6 Bar Muscle Up

Level 2:
5 Rounds for quality:
7.5 meter Handstand Walk
1-3 Bar Muscle Up
Rest 1 min

Level 1:
1, HSW/BMU Technique:
4 Rounds for quality:
5 Attempt Handstand Walk to Wall
3 Jumping Bar Muscle Up

2, Handstand Walk Strength:
3 set*3 Wall Walks

– Focus on straight arms and tight body

WOD:

A, Strength
4 sets: Alternating between
12 Alternating Front Rack Reverse Lunges RIR 2
6 Weighted Strict Pull-ups RIR 2

B, 2 Rounds:
2 min Amrap
30 Double Unders
6 Burpees
– Rest 1 min
2 min Amrap
6 Russian Kettlebell Swing 24/16 kg
6 Toes to Bar
– Rest 1 min

Post WOD:

Hip Stability
3 Rounds:
10/10 Copenhagen Exercise in Sling
20/20 Sec Side Plank