Pre WOD:
Level 3:
10 rounds for time of:
6 Box Jumps, 24/20 in
3 Ring Muscle-ups
Rest 30 secs
Level 2:
10 rounds for time of:
1 Ring Muscle-ups
6 Box Jumps, 24/20 in
Rest 30 secs
Level 1
10 rounds for time of:
3 jumping Ring Muscle-ups
6 Box Jumps, 24/20 in
Rest 30 secs
WOD:
A, Squat Snatch : 3-3-2-2-1-1
Start at 65% of 1 RM
B, EMOM 15 min for Max reps:
1, Power Snatch, 40/25 kg
2, Toes-to-bar
3, Overhead Squat, 40/25 kg
4, Bar Facing Burpee
5, Rest 1 min
Post WOD:
3-5 Rounds for quality:
5 Nordic Curl
10/10 Copenhagen Exercise
20/20 sec Sideplank