Pre WOD:
A, EMOM 12 min:
1 Squat Snatch,
Weight: 80%+ of 1RM
Increase weight for every lift where you´re happy with your execution
B, Handstand Walk Benchmark
Level 3:
Handstand Walk 60 m (8*7.5 meter)
Level 2:
Amrap 5 min for max meters
Level 1:
EMOM 10 min:
1, 3-5 Attempts Handstand Walk to wall
2, 1-3 Wall Walks
WOD:
Teams of 3:
Amrap 30 min:
30 Toes-to-bars
30 2-Sync Burpees
30 Pull-ups
30 2-Sync Burpee Box Jump 24/20 inch
90 Row Calories
Post WOD:
3-5 rounds for quality of:
12 Dumbbell Bench Press
12 Barbell Bicep Curls
12 Barbell Skull Crushers
Adjust weight on each movement to something where you could have done 2-3 more reps