Pre WOD:

Level 1:
EMOM 12 min
1, 5 Jumping Ring Muscle Up
2, 3 Attempts Handstand Walk to Wall

Level 2:
6 Rounds for time:
2 Ring Muscle Up
7.5 meter handstand Walk

Level 3:
12-10-8-6-4-2
Ring Muscle Up
15 meter Handstand Walk Between sets

WOD:

A, EMOM 12 min:
1 Power Snatch

75%+

B, EMOM 12 min for max reps:
1, Power Snatch, 40/30 kg
2, Bar Facing Burpee
3, Double Under
4, Rest 1 min

Post WOD:

Strict Pull Up 4 set*5 Rep (RIR2)

– Adjust Weight/reps to 2 Rep in Reserve