Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Split Jerk: 6 set*3 Split Jerk 70%
Rep 1= 3 sec pause in catch


A, 5 Rounds for time: (Cap 10 min)
5 Deadlift 70%
10 Dumbbell Bench/Floor Press 2*22.5/15 kg
Rest 1/1
Rest 5 min from Cap before part B
B, 3 sets for max distance/Rep:
30 sec Max meter Handstand Walk
60 sec Max Alt DB Snatches 22.5/15 kg
90 sec Max meter DB Farmer Carry Walking Lunges 1*22.5/15 kg
rest 90 sec between sets

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