Pre WOD:

Level 3:
6 Rounds for time:
2 Bar Muscle Up
8 Air Squats
6 Ring Dips Rest
5 min

6 Rounds for time:
2 Bar Muscle Up
8 Air Squats
6 meter Handstand Walk

Level 2:
6 Rounds for time:
1 Bar Muscle Up
8 Air Squats
6 Push Ups in Rings

Rest 5 min

6 Rounds for time:
1 Bar Muscle Up
8 Air Squats
3 meter Handstand Walk

Level 1:
6 Rounds for time:
1 Jumping Bar Muscle Up
8 Air Squats
6 Push Ups
Rest 5 min

WOD:

A, Power Clean:
6 set*3 reps
75% of 1 RM Power Clean

B, Partner WOD:
15 min Amrap
60 DB Deadlift 2*22.5/15 kg
30 m DB Farmers Walking Lunges
2*22.5/15 kg
60 m DB Farmers Carry 2*22.5/15 kg
550/500 m Optional Erg

 

Post WOD:

60 min Zone 1-2 on Optional Erg/Run