Pre WOD:
A, Strict Press 3 set*5 Rep
B, Push Press 3 set*3 Rep
C, Push Jerk 3 set*1 Rep
Start at 75% of 1 RM Strict press with the goal of increasing weight for every set
WOD:
A, At min 0
2 min for max meter Handstand Walk (7.5 meter)
B, At min 4:
Max rep toes to bar
C, Partner Amrap 15 min:
30 m Double Dumbbell Walking Lunges 2*22.5/15 kg
60 m Double Dumbbell Farmers Carry 2*22.5/15 kg
20 Dumbbell Push Jerk 2*22.5/15 kg
80 Double Unders
Post WOD:
Zone 1-2 Optional Add On Workout:
40-60 min Zone 1-2 Run
Keep the pace at zone 1-2 intensity
Adjust run to optional Erg if thats more needed for you
