Optional zone 2 workout:

Optional Zone 2 work for 30-60 min:
Ski Erg, 500/425 m
20 Lateral Box Step Overs
Bike Erg, 1000/850 m
20 Single Arm Ring Rows
5 Wall Walks

– Only do this if you have more energy. If doing the longer option it works best doing this as its own piece. If doing it together with WOD, it should be done in a shorter time frame.

WOD:

A, Every 1 min for 12 mins, alternating between:
1, 5 Press To Handstand Progressions (see separate sheet)
2, 5 (Weighted )Strict Pull Up (RIR 2)
3, 8/8 Pistol Squats

B, For 2 cycles:
AMRAP in 3 mins of:
12/10 Row Calories
10 Russian KB Swings, 24/16 kg
– Rest 1 min
AMRAP in 3 mins of:
8 Toes to Bar
24 Double Unders
– Rest 1 min