Pre WOD:

Strict Handstand Push Up:

Level 3: 60 Strict Handstand Push Up for time
– 90 sec rest every break
Level 2: 30 Strict Handstand Push Up for time
– 90 sec rest every break
Level 1: 4 set*5 Strict Handstand Push Up to Plate (build up to rir 2)

Ring Muscle Up:
Level 3:
E2MOM for 10 min:
X Ring Muslce Up

X= Your lowest score for aby round

Level 2:
6 Rounds for time:
2 Ring Muscle Up
500 m Bike Erg

Level 1:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up
2, 10 perfect Kipping
3, 3 Jumping Ring Muscle Up

WOD:

A, Capacity Amrap 10 min:
6 Deadlifts (75% of 1 RM Power Clean)
4 Hang Power Clean (75% of 1 RM Power Clean)
8 Ring Dip/Box Dips
4 Weighted Pull up 15/10 kg
Rest 30 sec between rounds

B, Tabata this:
6 set*20/10: Row for meters
6 set*20/10: Abmat Sit Ups
6 set*20/10: KB Swing 24/16 kg
6 set*20/10: Jumping Lunges
– rest 1 min between movements

Post WOD:

Bulgarian Split Squats:
3 set*10/10 Rep

– DB/KB in farmers position
– adjust weight to RIR 2