Pre WOD:

Level 1:
EMOM 10 min:
1, 3 Attempts Handstand Walk to Wall
2, 5 Jumping bar Muscle Up

Level 2:
EMOM 10 min:
1, 5-10 m Handstand Walk
2, 1-3 Bar Muscle Up

Level 3:
6 Rounds for time:
7.5 meter handstand Walk
5 Bar Muscle Up
– rest 30 sec

– Goal is to get as fast rounds as possible

WOD:

A, Back Squat 4 sets*10 rep
70% of 1 RM/RIR 2

B, 3 Rounds (No rest in between amraps)
2 min Amrap:
6 CTB Pull Ups
6 Thrusters 40/25 kg
—
2 min Amrap:
6 Power Snatches 40/25 kg
6 Box Jumps 24/20 inch

Post WOD:

Hip Thrust 3 set*12 Rep (rir 2)

Focus on max RoM