Pre WOD:
EMOM 10 min:
1, Handstand Walk Progression
2, 3 Strict Supinated Pull Up RIR 2
L1: 3 Attempt HS Walk to Wall
L2: 5 m HS Walk
L3: 15 m HS Walk
WOD:
A. Pump City 1.0
Every 4 min for 12 min:
5 Bench Press 75%+
Directly followed by Unbroken set of:
X Box Dip Box Parallel Walk Backwards+ Forward X Box Dip
X= Your lowest number on any round
B. 4 sets;
2 min on/1 min off for max rep:
1-2-3-4-5…
Hang Power Cleans 70/45 kg
21 Double Unders between sets
Restart each set
Post WOD:
30-60 min Zone 1-2 workout