Pre WOD:

Daily Challenge: 10 min Air Squat Hold

A, 3 set*5 Weighted Ring Dips/Box Dips/Push Up (RIR 2)
– rest as needed between sets
– Goal is to lift heavier/do more reps than 2 weeks ago

B, Level 3:
8 min Amrap: 1-2-3-4-5-6…
Strict Pull Up
Strict Handstand Push Ups

Level 2:
8 min Amrap:
2 Strict Pull Up
2 Strict HSPU

Level 1:
8 min Amrap: 1-2-3-4-5-6…
Ring Rows
Strict Barbell Press 30/20 kg

WOD:

A, 4 sets*5 Box Back Squat 80%/RIR 2
B, Teams of 2
4-3-2-1 min Amrap:
2 Shuttle Runs (2*7.5 m)
4 Box Jump Overs 24/20 inch
6 DB Front Squats 2*22.5/15 kg
* rest 1 min in between amraps

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