Pre WOD:
Gymnastics
Level 3:
10 Rounds for quality
2 BMU
4 Chest to bar
4/4 KB Snatch, 24/16 kg
8 Kipping Handstand Push Ups
Level 1/2
10 Rounds for quality
2 Ches to Bar/Pull Up/4 Pull Up/4 Ring Row
4/4 KB Snatch, 24/16 – 16/12 kg
8 Kipping Handstand Push Ups/8 Hand-release Push-Up
- rest as needed in order to do unbroken reps
WOD:
Partner WOD:
Amrap 30 min:
Run, 600 m
60 Dumbbell Snatches, 22.5/15 kg
Row, 1500/1250 m
60 Wall Balls 9/6 kg
Post WOD:
3 rounds for quality of:
10 Dumbbell Shoulder Press, RIR 3
10 Double Dumbbell Bent Over Rows, RIR 3
