Pre WOD:
A, Capacity EMOM
Level 3:
15 min EMOM:
1, 10 Box Step Overs 2*22.5 kg
2, 15 meter Handstand Walk
3, 6/6 Single Kettlebell Hang Clean & Jerk 1*24/16 kg
4, 15 CTB Pull Ups
5, Recovery Row
Level 2:
15 min EMOM:
1, 10 Box Step Overs 1*22.5 kg
2, 7.5 meter Handstand Walk
3, 6/6 Single Dumbbell Hang Clean & Jerk 1*22.5/15 kg
4, 8 CTB Pull Ups
5, Recovery Row
Level 1:
15 min EMOM:
1, 10 Box Step Overs 1*15/10 kg
2, 3 Handstand Walk to Wall
3, 6/6 Single Dumbbell Hang Clean & Jerk 1*15/10 kg
4, 8 Pull Ups
5, Recovery Row
WOD:
A, Back Squat:
4 set*4 rep+
83% of 1 RM
B, Open 14.5/16.5
21-18-15-12-9-6-3 reps of:
Thrusters 43/29 kg
Bar Facing Burpees
Cap: 15 min
Post WOD:
Corework 1A
3-5 Sets:
10/10 Single Leg Strict Toes to Bar
22 GHD Sit Ups
30/30 Side Plank
