Pre WOD:

A, HS Hold Progression:
L1: 20 sec Wall facing HS Hold to Wall
L2: 20 sec Partner Assisted HS Hold
L3: 20 sec HS Hold

EMOM 6 min:
1, 20 sec Deep Ring Support
2, 20 sec Ring Support


A, Power Snatch:
6 set*3 Power Snatches
Start at 70% of 1 RM

B, Amrap 3 min on/1 min off*3
3 Pull Ups
6 Toes to Bar
9 HR Push Ups

Post WOD:

Zone 1-2 Training Option
Add 30-60 mn Zone 1-2 training on the Machine/Modality you feel like you need the most