Pre WOD:

Level 3:
For time:
10-8-6-4-2 reps of:
Muscle Up
10 meter Handstand Walk in between rounds

Level 2:
E2MOM for 16 min
1, 1 Set of 1-4 Ring Muscle Up
2, 10 meter Handstand Walk

Level 1:
EMOM 15 min:
1, 3 Wall Walks
2, 8 Ring Push ups
3, 5 Feet Assisted Ring Muscle Up

WOD:

2 Rounds:
3 min Amrap
6 SA Alt DB Power Snatch 22.5/15 kg
6 SA Alt DB OH Reverse Lunges 22.5/15 kg
– 2 min Rest
3 min Amrap
6 Toes to Bar
6 Reverse Burpee to Target
– 2 min Rest
3 min Amrap
Lateral Burpee over DB
– 2 min Rest

Post WOD:

Level 3: 50 Strict Pull Up For time
* Every break=rest 1 min

Level 2: 30 Strict Pull Up For time
* Every break=rest 1 min

Level 1: 4 set*5 Strict Pull Up

Rest 2 min between sets