Pre WOD:

Skill Practice:

Level 2+3:

EMOM 16 min:
1, 3/3 Tempo Pistol Squats
2, X Rep CrossOvers
3, X Rep Bar Muscle Up
4, rest

X= Your lowest number on any Round

Level 1:

EMOM 16 min:

1, 3/3 Tempo Pistol Squats
2, X Rep Double Unders/Attempts
3, X Rep Toes to Bar
4, rest

WOD:

A, 8+4 min Amrap
Buy in: 400 m Run
—
Max Rounds:
7.5 m SA DB FR Walking Lunges 22.5/15 kg
6 Line Facing Burpees
Rest 2 min between amraps
B, 8 +4 min Amrap:
Buy in; 400 m Run
—
Max Rounds:
12 Wall Balls 9/6 kg
8 Box Jump Overs 24/20 inch
Rest 2 min between amraps

Post WOD:

3 rounds for quality of:
15 L/15 R Side Plank Hip Raises
Hollow Rock, 30 secs
Arch Rock, 20 secs
10 L/10 R Seated Single Leg Lifts
10 Seated Leg Lifts
Rest 2 mins