Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Level 3: EMOM 10 min:
2 Ring Muscle Up x meter Handstand Walk
X= Lowest number of reps

Level 2: EMOM 10 min:
1, 1-3 Ring Muscle Up
2, 5-10 meter Handstand Walk

Level 1: EMOM 12 min:
1, 3 Attempt Handstand Walk to Wall
2, 5 Jumping Ring Muscle Up
3, 1-3 Wall Walks
4, 10-20 sec Ring Support

WOD:

Partner Amrap 32 min:
2 Rounds:
8 DB Deadlift 1*22.5/15 kg
2 DB Box Step Over 1*22.5/15 kg
6 DB Hang Power Clean 1*22.5/15 kg
2 DB Box Step Over 1*22.5/15 kg
4 DB Clean & Jerk 1*22.5/15 kg
2 DB Box Step Over 1*22.5/15 kg
2 Rounds:
6 Toes to Bar
4 Burpee to Target
6 Pull Ups
4 Burpee to Target
6 Hand Release Push Up
4 Burpee to Target

Post WOD:

Zone 1-2 Add On:
30-60 min Zone 1-2 workout Choose the thing you need the most of:
Run Bike Ski Row Add this as its own session during one day of the week