Pre WOD:

Pull: A, E2MOM for 8 min:
4 Strict Supinated Pull Up
– Build up to a RIR 1

B, EMOM 5 min:
X Rep CTB Pull Ups
X= Your lowest number in a Round

WOD:

A, 3 sets*10 Front Squats
70% of 1 RM (Adjust to RIR 2)

B, Amrap 12 min:
3 Rounds:
20 Thrusters 20/15 kg
30 Double Unders
3 Rounds:
10 Thrusters 40/25 kg
30 Double Unders
Max Rounds:
5 Thrusters 50/35 kg
30 Double Unders

Post WOD:

Fitness Level Test:
Speed: Row 250 m for time
– Do this before the workout if its very important for yo